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CSCS > Chapter 5: Adaptations to Anaerobic Training Programs > Flashcards

Chapter 5: Adaptations to Anaerobic Training Programs Flashcards

1
Q

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

A

anaerobic training

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2
Q

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

A

motor unit

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3
Q

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

A

false

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4
Q

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

A

size principle

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5
Q

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

A

selective recruitment

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6
Q

why would an athlete need to utilize selective recruitment?

A

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

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7
Q

enlargement of muscle fiber cross sectional area following training

A

muscle hypertrophy

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8
Q

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

A

cross education

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9
Q

exists 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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10
Q

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

A

occur early in training 6-10 weeks

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11
Q

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

A

bilateral facilitation

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12
Q

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

A

true

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13
Q

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

A

pennation angle

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14
Q

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

A

true

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15
Q

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

A

mechanical loading

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16
Q

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

A

osteoblasts

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17
Q

outer surface of the bone where new bone formation occurs predominantly

A

periosteum

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18
Q

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

A

trabecular and cortical

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19
Q

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

A

cortical bone

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20
Q

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

A

trabecular bone

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21
Q

threshold stimulus that initiates new bone formation

A

minimal essential strain (MES)

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22
Q

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

A

1/10

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23
Q

quantity of mineral deposited in a given area of the bone

A

bone mineral density (BMD)

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24
Q

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

A

specificity of loading

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25
Q

factors that stimulate new bone formation

A

osteogenic stimuli

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26
Q

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

A

structural exercises

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27
Q

progressively placing greater than normal demands on the exercising musculature

A

progressive overload

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28
Q

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

A

bone responds favorably to mechanical forces

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29
Q

microfractures in bone due to structural fatigue

A

stress fractures

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30
Q

primary structural component of all connective tissue

A

collagen

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31
Q

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

A

type I

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32
Q

type of collagen that makes up cartilage

A

type II

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33
Q

what is the typical lactate threshold for a college athlete?

A

~ 150 to 155 bpm

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34
Q

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

A

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

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35
Q

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?

A

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

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36
Q

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

A

neural adaptations

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37
Q

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

A

~ 10 weeks

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38
Q

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

A

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)

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39
Q

why does the GTO get suppressed with anaerobic resistance training?

A

decreasing GTO muscle inhibition allows more force production

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40
Q

what is the difference between muscle hypertrophy and muscle hyperplasia?

A

hypertrophy: increased CSA
hyperplasia: increased # muscle cells

41
Q

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

A

oxidative

42
Q

increased pennation angle = increased ________

A

force

43
Q

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

A

speed

44
Q

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

A

force

45
Q

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

A

regulates muscle pH and avoids metabolic acidosis

46
Q

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

A

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

47
Q

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

A

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

48
Q

bone building cells

A

osteoblasts

49
Q

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

A

strain

50
Q

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

A

6+ months

51
Q

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

A

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

52
Q

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

A

intensity
speed
direction
volume

53
Q

most common cell type that makes up collagen

A

fibroblasts

54
Q

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

A

true

55
Q

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

A

cross linking

56
Q

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

A

high intensity load patterns

57
Q

what is the main function of cartilage?

A

shock absorption

58
Q

why does cartilage have poor healing ability?

A

avascular

59
Q

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

A

false

60
Q

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

A

hyaline cartilage (articular)

61
Q

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

A

fibrous cartilage

62
Q

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

A

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

63
Q

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

A

immobilization

64
Q

left ventricle adaptation from anaerobic endurance training

A

increased ventricle wall thickness

65
Q

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

A

increased blood pressure (requires more force production)

66
Q

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

A

> 20%

67
Q

what is reactive hyperemia?

A

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

68
Q

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

A

true

69
Q

heart rate x systolic blood pressure
a measure of myocardial work

A

rate pressure product

70
Q

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

A

true

71
Q

ratio of air ventilated to oxygen used by the tissues

A

ventilatory equivalent

72
Q

excessive load with inadequate recovery

A

overtraining

73
Q

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

A

overreaching or functional overreaching (FOR)

74
Q

how long does it take to recover from acute fatigue?

A

48-72 hours

75
Q

how long does it take to recover from functional overreaching?

A

days to weeks

76
Q

overreaching + tapering =

A

supercompensation

77
Q

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

A

true

78
Q

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

A

nonfunctional overreaching (NFOR)

79
Q

how long does it take to recover from nonfunctional overreaching?

A

weeks to months

80
Q

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

A

overtraining syndrome

81
Q

what happens with sympathetic overtraining syndrome?

A

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

82
Q

what happens with parasympathetic overtraining syndrome?

A

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

83
Q

true or false: all athletes respond to overreaching strategies equally

A

false

84
Q

how long does it take to recover from overtraining syndrome?

A

many months to years

85
Q

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

A

endurance

86
Q

decreased performance after stopping or decreasing training

A

detraining

87
Q

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

A

principle of reversibility

88
Q

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

A

4 weeks

89
Q

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

A

2x per week

90
Q

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

A

oxidative

91
Q

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

A

type II

92
Q

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

A

true

93
Q

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

A

type IIx to type IIa

94
Q

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

A

HIIT

95
Q

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

A

calcium

96
Q

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

A

increased lactate threshold

97
Q

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

A

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

98
Q
A

CSCS (24 decks)

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