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CSCS Vocab & Concepts > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

characteristics of anaerobic training

A

high intensity

requires rapid regeneration of ATP

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2
Q

anaerobic alactic system

A

phosphagen system
aka
creatine phosphate system

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3
Q

anaerobic lactic system

A

glycolytic system

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4
Q

components of “increased neural drive”

A
  • increased agonist recruitment (more motor units)
  • improved neuronal firing rates (increased firing rate)
  • greater neural discharge synchronization (activation of more muscles concurrently)
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5
Q

size principle of motor recruitment

A

muscles are activated sequentially in a continuum from low to high size motor units.
this means maximal force will recruit all units, not just Type II suited for power or speed

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6
Q

selective recruitment

A
  • an exception to the size principle

- when great force is required at a high speeds, trained athletes may recruit larger fast twitch motor units first

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7
Q

Neuromuscular Junction adaptations to resistance training

A

high intensity training led to

  • greater area covered
  • greater nerve terminal length
  • greater acetylcholine receptor dispersion
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8
Q

myotatic reflex

A

the reflex of the muscle spindle to increase force production when stretched

resistance training increases the force this reflex provides without added energy

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9
Q

electromyography (EMG)

A

helps examine neural activation in muscle

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10
Q

cross-education

A

training one limb can increase strength in the other thanks to neural adaptations

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11
Q

bilateral deficit

A

the sum/total force of 2 limbs acting separately is greater than when working together

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12
Q

bilateral facilitation

A

an increase in voluntary activation of agonist groups when working together

occurs in the stronger/trained.

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13
Q

hypertrophy

A

enlargement of muscle fiber cross sectional area

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14
Q

titin

A

structural protein

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15
Q

nebulin

A

structural protein

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16
Q

myogenesis

A

muscle protein synthesis and subsequent growth

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17
Q

sequence of protein synthesis

A
  1. water uptake
  2. noncontractile protein synthesis
  3. contractile protein synthesis
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18
Q

factors determining magnitude of post-exercise acute increased protein synthesis (for 48 hours)

A
  • carb and protein intake
  • amino acid availability
  • nutrient intake timing
  • mechanical stress of workout
  • muscle cell hydration level
  • anabolic hormone and receptor response
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19
Q

mechanical factors of exercise determining magnitude of hypertrophy

A
  • heavy loads
  • eccentric muscle action
  • low to moderate volume
  • novel modalities
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20
Q

exercise factors contributing to metabolic inducement of hypertrophy

A

low to moderately high intensity
high volume
short rest

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21
Q

hyperplasia

A

increase in number of fibers

not shown to occur in humans. only animals

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22
Q

muscle fiber type continuum from most oxidative to least

A

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

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23
Q

muscular structural changes from resistance training

A
  • greater pennation angle

- greater fascicle length

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24
Q

other muscular adaptations to resistance training

A
  • greater pH buffering capacity
  • greater CP and ATP storage
  • increased myofibrillar volume
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25
2 mechanisms of hypertrophy
increase of myofilaments in myofibril or increase in number of myofibrils
26
osteoblasts
cells that rebuild bone after mechanical loading function by manufacturing and secreting protein (collagen) in spaces between bone cells
27
hydroxyapatite
collagen proteins crystalized into calcium phosphate for bone growth
28
trabecular bone
spongy inner bone
29
cortical bone
hard compact outer bone
30
minimal essential strain (MES) | & quantification
the stimulus threshold that initiates new bone formation about 1/10 the force it takes to fracture the bone
31
bone mineral density | &what can increase it
quantity of mineral in a given area of bone resistance exercise can increase it due to force of weights and strain of muscle pulling on bone
32
mechanical variables of load for stimulating bone growth
``` specificity of loading speed of loading direction of loading exercise selection volume progressive overload variation ```
33
specificity of loading
directly loading the region of interest
34
considerations of exercise selection for bone growth
multi-joint exercises are best because they allow for heavier loads on more bones
35
progressive overload
continuously placing greater demands than normal on skeletal/muscular system
36
stress fractures
microfractures in bone due to structural fatigue
37
importance of exercise variation for bone growth
helps bone grow to resist forces from more angles
38
procollagen
collagen precursor secreted by fibroblasts
39
indicator of collagen formation
concentration of enzyme that cleaves collagen end so it can align with other collagen molecules
40
microfibril
bundle of collagen filaments
41
cross-linking
strong chemical bond between adjacent collagen molecules
42
elastin
elastic fiber found in ligaments
43
ligament/tendon adaptations that contribute to size/strength increase
- fibril diameter increase - more covalent crosslinks within fiber - more fibrils - increased fibril backing density
44
muscle fiber type changes as a result of anaerobic exercise
type IIx turns to IIa
45
functions of articulating cartilage
- provide smooth surface for articulating joints - absorbs forces directed through joint - aid attachment of connective tissue to skeleton
46
mechanical factors that stimulate connective tissue adaptations
high intensity through full range of motion for tendons, ligaments, and fascia moderate intensity through full range of motion for articulating cartilage
47
hyaline cartilage
articulating cartilage at end of bones
48
fibrous cartilage
tough cartilage in spine and tendon-bone attachment sites
49
importance of movement for joint health
movement drives nutrients from synovial fluid into articulating cartilage
50
acute anaerobic hormone response to exercise
increases in testosterone, IGF, GH, & catecholamines
51
benefit of chronic changes to acute hormonal response
chronic changes will help the body sustain prolonged higher intensity exercise
52
chronic changes in resting hormonal concentrations
none. this is good because it avoids downregulation
53
acute response to resistance training of androgen receptors
upregulation within 48-72 hours initial downregulation before upregulation
54
acute cardiovascular response to resistance training
- increased cardiac output - increased stroke volume - increased heart rate - increased oxygen uptake - increased systolic blood pressure - increased blood flow to active muscles
55
reactive hyperemia
an increase in blood flow to working muscles immediately following cessation of activity (ex. resting after a set)
56
factors determining magnitude of accute cardiovascular response to exercise
intensity, volume, muscle mass involved, rest period length, contraction velocity
57
chronic cardiovascular adaptations at rest | 4
- resting blood pressure reduction - increased left ventricular wall thickness - resting heart rate reduction - bigger left atrium
58
chronic adaptions of cardiovascular system to acute response to resistance training
- lower heart rate, blood pressure, and myocardial oxygen consumption during work - greater stroke volume & cardiac output
59
rate-pressure product
HR x systolic blood pressure
60
ventilatory equivalent
ratio of air ventilated to oxygen used by body
61
aerobic + anaerobic training results | C,S,E groups
C - IIx to IIa, size increase IIa S - increased 1RM most. IIx to IIa, size increase I, IIc, IIa E - some IIa to IIc, size decrease I, IIc
62
best way to decrease incompatibility of anaerobic and aerobic training
more rest between workouts
63
anaerobic + aerobic training impact on power & strength
decreases power, no impact on strength
64
% of 1RM in squat training to maximize peak power
56%
65
overtraining | & recovery times
accumulation of training stress resulting in long term decrease in performance recovery can take weeks to months
66
overreaching aka function overreaching (FOR) (& recovery time)
excessive training that leads to short term decreases in performance recovery within days or weeks can be part of a planned regimen to build up tolerance to stress and increase strength and power
67
(NFOR) nonfunctional overreaching &recovery time
a state of stagnation and decrease in performance for weeks or months
68
(OTS) overtraining syndrome & recovery time
a state of malfunctioning in several biological, neurochemical, and hormonal regulating mechanisms recovery can be 6 months to years
69
sympathetic overtraining syndrome | & who it happens to
increased sympathetic activity at rest happens to younger athletes training for speed or power
70
parasympathetic overtraining syndrome | & who it happens to
increase in parasympathetic activity at rest and during exercise aka suppressed physiological systems throughout the body aerobic-endurance athletes
71
causes of overtraining
high volume, high intensity, high frequency, limited rest & recovery
72
hormonal markers of volume overtraining
cortisol increase resting leutenizing hormone decrease free testosterone decrease reduction in acute testosterone increase due to exercise
73
how long must endocrine response be monitored to serve as potential OTS marker
1 week
74
endocrine response to NFOR in trained athletes
large sympathetic hormone response, then downregulation of pituitary sensitivity and pituitary exhaustion shown by lower circulating hormone concentrations
75
detraining
reduction in performance and loss of physiological adaptions due to no training or reduction in frequency, volume, or intensity
76
affect of 14 days detraining on strength
little to none
77
affect of 14 days detraining on muscle fiber type
little to none
78
how long detraining until fiber type is affected
8weeks
79
affect of 14 days detraining on muscle CSA
fast twitch - noticeable atrophy | slow twitch - little to none
80
cause of strength reduction in 8-12 weeks detraining
first neural mechanisms, then atrophy

CSCS Vocab & Concepts (6 decks)

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