Chapter 5: Adaptations to Anaerobic Training Programs

Question 1

high intensity, intermittent bouts of exercise that requires ATP to be regenerated at a faster rate than the aerobic energy system is capable of

Answer 1

anaerobic training

Question 2

functional unit of the neuromuscular system that consists of an alpha motor neuron and the muscle fiber it innervates

Answer 2

motor unit

Question 3

true or false: high threshold motor units are recruited first and have higher force capabilities than lower threshold units

Answer 3

false

Question 4

according to this principle, motor units are recruited in an ascending order according to their recruitment thresholds and firing rates (smallest to largest)

Answer 4

size principle

Question 5

inhibiting the lower threshold motor units in order to recruit the higher threshold motor units first

Answer 5

selective recruitment

Question 6

why would an athlete need to utilize selective recruitment?

Answer 6

when force production is required at very high speeds to be explosive

Question 7

enlargement of muscle fiber cross sectional area following training

Answer 7

muscle hypertrophy

Question 8

phenomenon that exercising muscle undergoing unilateral resistance training produces increased strength and neural adaptations in the contralateral resting muscle

Answer 8

cross education

Question 9

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

Answer 9

bilateral deficit

Question 10

at what point do dramatic increases in neural adaptations take place in the training program?

Answer 10

occur early in training 6-10 weeks

Question 11

when an increase in voluntary activation of the agonist muscle group occurs

Answer 11

bilateral facilitation

Question 12

true or false: greater pennation angles allow for greater increases in cross sectional area of a muscle

Answer 12

true

Question 13

angle that affects the force production capabilities as well as the range of motion of a muscle

Answer 13

pennation angle

Question 14

true or false: resistance training has been shown to increase the angle of pennation

Answer 14

true

Question 15

mechanical force that is created by muscular actions and cause deformation of specific regions of the skeleton (can be bending, compressive, or torsional)

Answer 15

mechanical loading

Question 16

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

Answer 16

osteoblasts

Question 17

outer surface of the bone where new bone formation occurs predominantly

Answer 17

periosteum

Question 18

the rate of bone adaptation occurs differently in the axial vs appendicular skeleton due to different amounts of what two types of bone?

Answer 18

trabecular and cortical

Question 19

dense type of bone that forms a compact outer shell surrounding the trabecular bone

Answer 19

cortical bone

Question 20

spongy type of bone occupied by bone marrow (adipose + blood tissue)

Answer 20

trabecular bone

Question 21

threshold stimulus that initiates new bone formation

Answer 21

minimal essential strain (MES)

Question 22

MES is approximately what fraction of the force required to fracture bone?

Answer 22

1/10

Question 23

quantity of mineral deposited in a given area of the bone

Answer 23

bone mineral density (BMD)

Question 24

the use of exercises that directly load a particular region of the skeleton

Answer 24

specificity of loading

Question 25

factors that stimulate new bone formation

Answer 25

osteogenic stimuli

Question 26

exercises that direct the force vectors primarily through the hip and spine

Answer 26

structural exercises

Question 27

progressively placing greater than normal demands on the exercising musculature

Answer 27

progressive overload

Question 28

why can progressive overload be applied when one is training to increase bone mass?

Answer 28

bone responds favorably to mechanical forces

Question 29

microfractures in bone due to structural fatigue

Answer 29

stress fractures

Question 30

primary structural component of all connective tissue

Answer 30

collagen

Question 31

type of collagen that makes up bone, tendons, and ligaments

Answer 31

type I

Question 32

type of collagen that makes up cartilage

Answer 32

type II

Question 33

what is the typical lactate threshold for a college athlete?

Answer 33

~ 150 to 155 bpm

Question 34

if a 25 year old female soccer midfielder is doing 30 sec sprint intervals, what should her work to rest ratio be?

Answer 34

1:3 to 1:5 1.5 to 2.5 minutes of rest

Question 35

if a 18 year old high jumper is doing 5 second lateral bounds, how much time should the athlete rest before completing the next set?

Answer 35

1:12 to 1:20 60 to 100 seconds of rest

Question 36

the first type of adaptations that take place with anaerobic resistance training

Answer 36

neural adaptations

Question 37

at what week during a training program do we first start to see hypertrophy gains?

Answer 37

~ 10 weeks

Question 38

why do ALL muscle fibers get larger with heavy resistance training?

Answer 38

all muscle fibers are recruited in order to produce higher level of force required to lift progressively heavier loads (in addition to the size principle)

Question 39

why does the GTO get suppressed with anaerobic resistance training?

Answer 39

decreasing GTO muscle inhibition allows more force production

Question 40

what is the difference between muscle hypertrophy and muscle hyperplasia?

Answer 40

hypertrophy: increased CSA hyperplasia: increased # muscle cells

Question 41

myosin heavy chain proteins become more ______ with heavy resistance AND aerobic training

Answer 41

oxidative

Question 42

increased pennation angle = increased ________

Answer 42

force

Question 43

muscles such as the hamstrings are optimal for what type of training due to a 0° pennation angle?

Answer 43

speed

Question 44

muscles such as the quads are optimal for what type of training due to a greater pennation angle?

Answer 44

force

Question 45

why is increased H+ buffering an important adaptation from anaerobic endurance training?

Answer 45

regulates muscle pH and avoids metabolic acidosis

Question 46

why do mitochondria and capillary density decrease with anaerobic endurance training?

Answer 46

mitochondria and capillaries are not being stimulated as much due to no oxygen being used compared to aerobic training

Question 47

why is it important to reach peak bone mass in early adulthood?

Answer 47

you are more likely to maintain this BMD into later life and decrease your risk for osteopenia and osteoporosis

Question 48

bone building cells

Answer 48

osteoblasts

Question 49

osteoblasts deposit collagen into bone in response to what type of stress?

Answer 49

strain

Question 50

how many months does it take for bone adaptations to take place with anaerobic training?

Answer 50

6+ months

Question 51

what are things to incorporate into anaerobic training program to optimize positive bone adaptations such as increased bone mass?

Answer 51

progressive overload multiple joints/directions of force forces through spine + hips variation

Question 52

what are the four components of mechanical load that stimulate bone growth?

Answer 52

intensity speed direction volume

Question 53

most common cell type that makes up collagen

Answer 53

fibroblasts

Question 54

true or false: tendon stiffness increases as a result of resistance training

Answer 54

true

Question 55

bonds that form between collagen molecules in response to resistance training that make it strong

Answer 55

cross linking

Question 56

what is the proper load pattern that leads to proper alignment and long term adaptations in tendons, ligaments, and fascia?

Answer 56

high intensity load patterns

Question 57

what is the main function of cartilage?

Answer 57

shock absorption

Question 58

why does cartilage have poor healing ability?

Answer 58

avascular

Question 59

true or false: exercising with progressive overload leads to degenerative joint disease

Answer 59

false

Question 60

type of cartilage that is found on the articulating surfaces of bones

Answer 60

hyaline cartilage (articular)

Question 61

type of cartilage that is very tough and found in the intervertebral discs of the spine and at the junctions where tendons attach to bone

Answer 61

fibrous cartilage

Question 62

since cartilage lacks blood supply, how does it receive nutrients?

Answer 62

mobility and compressive forces allows the synovial fluid to provide nutrients through diffusion

Question 63

_______ of a joint prevents proper diffusion of oxygen and essential nutrients throughout the joint

Answer 63

immobilization

Question 64

left ventricle adaptation from anaerobic endurance training

Answer 64

increased ventricle wall thickness

Question 65

why does the wall of the left ventricle get thicker with anaerobic training?

Answer 65

increased blood pressure (requires more force production)

Question 66

muscle contraction greater than ___% of max voluntary contraction impede peripheral blood flow within the muscle during a set

Answer 66

> 20%

Question 67

what is reactive hyperemia?

Answer 67

increase in blood flow during the rest period follow a set of exercise

Question 68

true or false: lack of blood flow during heavy external loading can be a stimulus for muscle growth

Answer 68

true

Question 69

heart rate x systolic blood pressure a measure of myocardial work

Answer 69

rate pressure product

Question 70

true or false: chronic resistance training reduces the acute cardiovascular response to a bout of resistance exercise

Answer 70

true

Question 71

ratio of air ventilated to oxygen used by the tissues

Answer 71

ventilatory equivalent

Question 72

excessive load with inadequate recovery

Answer 72

overtraining

Question 73

when an athlete undertakes excessive training as a planned phase in the training program that leads to short term decrements in performance

Answer 73

overreaching or functional overreaching (FOR)

Question 74

how long does it take to recover from acute fatigue?

Answer 74

48-72 hours

Question 75

how long does it take to recover from functional overreaching?

Answer 75

days to weeks

Question 76

overreaching + tapering =

Answer 76

supercompensation

Question 77

true or false: short term overreaching followed by an appropriate tapering period can result in beneficial strength and power gains

Answer 77

true

Question 78

when an athlete continues to overreach without adequate recovery or tapering period, which leads to stagnate and decreased performance

Answer 78

nonfunctional overreaching (NFOR)

Question 79

how long does it take to recover from nonfunctional overreaching?

Answer 79

weeks to months

Question 80

a consequence of NFOR that results in fatigue, burnout, decreased performance, and negative psychological factors

Answer 80

overtraining syndrome

Question 81

what happens with sympathetic overtraining syndrome?

Answer 81

increased sympathetic activity at rest where the body can't calm down (example: elevated HR at rest)

Question 82

what happens with parasympathetic overtraining syndrome?

Answer 82

increased parasympathetic activity at rest and with exercise + chronic suppression of most physiological systems in the body (body shuts down)

Question 83

true or false: all athletes respond to overreaching strategies equally

Answer 83

false

Question 84

how long does it take to recover from overtraining syndrome?

Answer 84

many months to years

Question 85

in general, overtraining is more prevalent in resistance or endurance athletes?

Answer 85

endurance

Question 86

decreased performance after stopping or decreasing training

Answer 86

detraining

Question 87

according to this principle, training induced adaptations are transient and can therefore disappear when the training load is insufficient or removed completely

Answer 87

principle of reversibility

Question 88

strength is usually maintained for up ___ weeks with little to no training before detraining effects start to occur

Answer 88

4 weeks

Question 89

athletes should train __x per week at minimum to maintain strength gains

Answer 89

2x per week

Question 90

muscle fibers become more ______ with detraining, increasing type I amount

Answer 90

oxidative

Question 91

which muscle fiber type is more likely to atrophy with detraining?

Answer 91

type II

Question 92

true or false: longer periods of detraining decrease the CSA in both type I and type II muscle fibers in anaerobically trained athletes

Answer 92

true

Question 93

which type of muscle fiber transition is expected as a result of following a progressive heavy resistance training program?

Answer 93

type IIx to type IIa

Question 94

which type of anaerobic training has been shown to increase buffering capacity, leading to delayed fatigue and greater muscular endurance?

Answer 94

HIIT

Question 95

sprint training has been shown to increase release of ________ which assists in increasing speed and power production by promoting actin and myosin cross bridge formation

Answer 95

calcium

Question 96

what adaptation is expected in an athlete that performs aerobic training around 65-80% VO2 max?

Answer 96

increased lactate threshold

Question 97

The sliding filament theory helps the strength and conditioning professional to understand why: a: athletes can partially contract a muscle using only some fibers within a unit b. athletes can increase force production by increasing the cross-sectional area of a muscle c. athletes can activate muscle spindles to initiate the relaxation phase of muscle contraction

Answer 97

b. athletes can increase force production by increasing the cross-sectional area of a muscle