Chapter 5 Adaptations to Anaerobic Training Programs Flashcards
1
Q
anaerobic training requires _ to be made at a faster rate than the aerobic energy system is capable of
A
ATP (adenosine triphosphate)
2
Q
what system is known as the anaerobic alactic system
A
phosphagen or creatine phosphate system
3
Q
what system is known as the anaerobic lactic system
A
glycolytic system
4
Q
the aerobic system has limited involvement in high intensity anaerobic activities, but during low intensity, it does play a role where?
A
recovery of energy sources during periods of low intensnity exercise or rest
5
Q
sprints and plyometric drills primarily stress what system?
A
phosphagen system
6
Q
for athletes, the integration of high intensity exercise with short rest periods is considered an important aspect of anaerobic training, why?
A
they are often required to perform near maximally under fatigued conditions during competitions
7
Q
anaerobic training has the potential to elicit long term adaptations thru out the _
A
neuromuscular system
-starting in the high brain centers and continuing down to individual muscle fibers
8
Q
how is augmented neural drive thought to occur?
A
- increased agonist muscle recruitment
- improved **neuronal firing rates **
- greater synchronization (in the timing of neural discharge during high intensity muscular contractions)
9
Q
which occurs first, neural adaptations or skeletal muscle adaptations?
A
neural adaptations
- these typically occur before any structural changes in skeletal muscle are apparent
10
Q
where does motor unit activation begin, and what is its intent?
hint: its intent is to produce max levels of _
A
increased motor unit activation begins in the higher brain centers, where the intent to produce maximal levels of muscular force and power causes motor cortex activity to increase
11
Q
as the level of force developed rises, or when a new exercise/movement is being learned, __ is elevated to support the enhanced need for neuromuscular function
adaptations to anaerobic training methods are then reflected by substantial neural changes in the __ particularly along the descending __
A
primary motor cortex activity
spinal cord
corticospinal tracts
12
Q
after anaerobic training methods, the recruitment of __ motor units has been shown to be elevated as a means to support heightened levels of __ expression
A
fast twitch
force
13
Q
In untrained people or those rehabilitating from injury, Electrical stimulation has been shown to be more effective than voluntary activation in eliciting beneficial gains. This response indicates what?
A
these population’s inability to successfully activate all available muscle fibers
14
Q
how much % of muscle tissue is activated during max efforts in untrained populations ?
A
71
15
Q
what is the functional unit of neuromuscular system
A
motor unit
16
Q
consisting of the __ and the __ that it activates, a motor unit may innervate
__ muscle fibers for small, intricate muscles
__ muscle fibers for large, powerful trunk and limb muscles
A
alpha motor neuron and the muscle fibers
<10
>100
17
Q
which of the following does NOT improve during resistance training
a) aerobic power
b) muscular endurance
c) anaerobic power
d) rate of force production
e) vertical jump
f) sprint speed
A
aerobic power
18
Q
which of the following does NOT improve during resistance training
a) fiber cross sectional area
b) capillary density
c) mitochondrial density
d) myofibrillar density
e) myofibrillar volume
f) cytoplasmic density
g) myosin heavy chain
A
capillary density - no change or decreases
mitochondrial density - decreases
myofibrillar density - no change
19
Q
what enzyme activity does not change or is a variable resistance training adaptation?
A
lactate dehydrogenase
20
Q
what enzyme activities increase as a result of resistance training adaptation?
A
creatine phosphokinase
myokinase
phosphofructokinase (PFK)
sodium potassium ATPase
21
Q
which metabolic energy stores are sure to increase as a result of resistance training adaptation ?
a) stored ATP
b) stored creatine phosphate
c) stored glycogen
d) stored triglycerides
A
stored ATP, CP, glycogen
stored triglycerides MAY increase only
22
Q
which connective tissue either does not change or increases as a result of resistance training adaptation?
A
bone density
23
Q
which connective tissues increase as a result of resistance training adaptation
A
ligament strength
tendon strength
collagen content
24
Q
what increases and decreases in body composition as a result of resistance training adaptation
A
FFM - increases
BF% - decreases
25
T OR F when expression of submaximal force is desired, all available motor units must be activated within a muscle
F, it's maximal
26
gains in max strength and power of agonist muscles are generally associated with: increase in __, greater __ of neural discharge, increased rate of __ , combination of all these factors
increase in recruitment
greater synchronization of neural discharge
increased rate of firing - acts to coordinate activity of multiple muscles in synergy
27
with increased motor unit firing rates, muscle fibers are continually activated by subsequent __ before they have time to completely relax in a prior __
action potential
action potential
28
recruitment or derecruitment of motor units in an orderly manner is governed by what principle?
size principle
29
size principle represents the relationship between __ and __
motor unit twitch force and recruitment threshold
30
based on the size principle, how are motor units recruited?
they are recruited in an ascending order according to their recruitment thresholds and firing rates
31
what happens to muscle fiber size during heavy RT
gets bigger
32
max force prod not only requires the recruitment of a maximum percentage of available __ but also relies on the recruitment occurring at very high ___ which promotes _____
max percentage of available motor units
very high firing frequencies
summation of activated motor units
33
once a motor unit is recruited __ activation is needed for it to be recruited
less
34
Why is selective recruitment critical when force production is required at very high speeds for expression of muscular power?
it creates exceptions to the size principle, wherein one is able to inhibit lower threshold motor units and in their place activate higher threshold motor units
35
how is selective recruitment important in a CMJ?
as time between CM and subsequent jump takeoff is short (often less than 0.4s), there's insufficient time to recruit all of the motor units in order and still do an explosive jump
36
T OR F selective recruitment appears to be beneficial intrinsic neural mechanism favoring explosive exercise
T
37
with heavy RT, all muscle fibers get __ because motor units are recruited in a __ order by their size to make high levels of force
larger i.e. hypertrophy
sequential
38
in advanced lifters, the CNS may adapt to allow to recruit some motor units in a _ order, by recruiting _ ones first to promote greater prod of power or speed in a movement
non sequential
larger
39
T OR F as muscle size increases it requires more neural activation to lift a given load
F, it requires less
40
T OR F increase in firing rate (vs recruitment) appears to be independent on muscle size
F, it's dependent
41
what do smaller muscles and bigger muscles rely more on? firing rate or recruitment?
- smaller muscles rely more on increased firing rate (to modulate force)
- bigger muscles rely more on recruitment (due to size principle)
42
what is more critical in synchronization, timing of force production or overall level of force developed.
synchronization is potentially more critical to the **timing of force production** and less signficant with overall level of force developed
43
it is the interface between the nerve and the skeletal muscle fibers, and it represents another potential site for neural adaptation following anaerobic training
NMJ
44
After both high and low intensity running, what happens to the NMJ's total area?
high intensity training had more dispersed, irregular shaped synapses and a greater total length of nerve terminal branching vs low intensity training, why?
In high-intensity training, the nervous system adapts **to handle faster, more powerful muscle contractions** by making synapses more irregular and nerve terminals longer, which **helps with quick communication and greater muscle fiber recruitment.**
In low-intensity training, the nervous system doesn’t need these same adaptations because the demand for speed and force is lower. Thus, synapses and nerve terminals remain more regular and shorter.
45
anaerobic training causes positive changes in the __ of the neuromuscular system and enhances the magnitude and RFD via this __
stretch reflex
reflex
46
this harnesses the involuntary elastic properties of the muscle and CT and acts to positively increased force production without any additional energy requirement
myotatic reflex
| involuntary reflex that causes a muscle to contract when it's stretched
47
this type of EMG requires placement of adhesive electrodes on the surface of the skin where they are able to monitor a large area of underlying muscle
surface emg
48
why is surface EMG more effective for monitoring superficial muscle?
since it can't bypass the action potentials of superficial muscles and detect deeper muscle activity. Also the more body fat one has, the weaker the EMG signal is likely to be with use of this methodology
49
the skin surface is numbed and a needle electrode is inserted thru the skin and positioned into the belly of the muscle itself
intramuscular EMG
50
why does intramuscular EMG use fine wire electrodes?
they are located in the muscle of interest and **accurately record localized motor unit action potentials**
51
increase in EMG signal indicates __ neuromuscular activity
greater
52
to what extent are the neural adaptations and muscle hypertrophy during early phase?
neural adaptations predominate the early phase without any concomitant increases in muscle hypertrophy
53
hypertrophy is associated with __ EMG activity
a decline in EMG activity
54
around how many weeks does the ff take place?
neural adaptation
muscle hypertrophy
neural adaptation: 6-10 weeks
muscle hypertrophy >10weeks
55
why does muscle hypertrophy plateau occur?
accommodation to the training load occurs
56
if an athlete incorporates a new variation or progressive overload, __ will once again contribute to the performance improvements
neural adaptations
57
neural factors are especially important for strength gains that use __ training intensities around __ %RM
very high
>85% 1RM
58
Programs designed to elicit muscular power also give a potent stimulus to the nervous system and result in __ post training EMG activity
higher
59
what is cross education?
exercising muscle undergoing unilateral resistance training makes increased strength and neural activity in the contralateral resting muscle
60
increase in strength of the untrained limb in cross education is up to __ and average strength increases of approximately __ . increase in strength is accompanied by greater __ activity in that limb
22%
8%
EMG
61
where is bilateral deficit evident, untrained or trained individuals?
untrained
62
where is bilateral facilitation evident, untrained or trained individuals?
trained or stronger individuals
-an increase in voluntary activation of the agonist muscle grp occurs
63
How is antagonist activity during ballistic movements that require high levels of joint stability or when people are unfamiliar with a task and require more inherent stability
greater antagonist activity
64
refers to the enlargement of muscle fiber cross sectional area (CSA) following training
muscle hypertrophy
65
process of hypertrophy involves increases in what?
increase in the net accretion (ie synthesis, reduction in degradation or both) of actin and myosin
increase in the # of myofibrils within a muscle fiber
66
in addition to contractile proteins (actin and myosin), other structural proteins are also synthesized proportionately to the myofilament changes, namely?
titin and nebulin
67
how does new filaments stimulate hypertrophy in the muscle?
they are added to the periphery of the myofibril and result in an increase in its diameter.
68
Mechanical deformation of muscle activates 3 pathways which are?
protein kinase B (Akt)-mammalian target of rapamycin (mTOR) pathway
adenosine monophosphate activated protein kinase (AMPK) pathway
mitogen activated protein kinase (MAPK) pathway
69
which pathway in mechanical deformation is important in directly regulating adaptations to RT
protein kinase B (Akt)-mammalian target of rapamycin (mTOR) pathway
70
when muscle fiber contract, Akt/mTOR signaling increases and has a response called _ which is critical for what?
Myogenesis is critical for increasing muscle protein synthesis and subsequent growth
71
downregulation of __ suggests that resistance exercise significantly affects a plethora of growth signaling and breakdown pathways
inhibitory growth factors eg myostatin
72
magnitude of increased protein synthesis depends on many factors including
-__ and __ intake
-__ availability
-timing of __
-__ of the weight training workout
-muscle cell __ levels
-___ and subsequent __ response
CHO & protein intake
AA availability
timing of nutrient intake
mechanical stress of the weight training workout
muscle cell hydration levels
anabolic hornomal and subsequent receptor responses
73
__ and disruption of __ and the uniform structure of __ after high intensity anaerobic training also have a marked effect on muscle growth
EIMD
myofibrils
muscle fiber sarcomeres
74
__ responses and increased __ ultimately contribute to long term hypertrophic adaptations
inflammatory responses
increased protein turnover
75
sequence of protein synthesis involves
__ uptake
__ and __ synthesis
water uptake
non contractile protein and contractile protein synthesis
76
T OR F increased degradation acts to maintain the size of fibers by reducing net protein loss
F, it's reduced degradation
77
this refers to the quanity of mineral deposited in a given area of the bone
bone mineral density (BMD)
78
metabolic factors center on
__ intensity or
__ intensity training with __ volumes and __ RI
low to moderate intensity
moderately high intensity training with high volumes and short RI
79
T OR F mechanical factors result in optimal recruitment of muscle fibers, growth factor expression and potentiial disruption to the sarcomeres all of which increased muscle CSA
T
80
this stress the glycolytic energy system and result in increased metabolites that may be involved in muscle growth
metabolic factors
81
increase in number of fibers via longitudinal fiber splitting in response to high intensity RT
hyperplasia
82
T OR F if hyperplasia occurs, it may be response to muscle fibers reaching a theoretical upper limit size
T
83
which usually manifests greater increases in size, type I or type II
type II
84
muscle fibers are theoretically positioned on a continuum. how?
from most oxidatve to least oxidative
I, Ic, IIc, IIac, IIa, IIax, IIx
85
T OR F proportions of type I and II fibers and their subtypes are genetically determined
F, although the proportions of type I and II fibers are genetically determined, changes within each sub type can occur after anaerobic training
86
with training and activation of the high threshold motor units, what muscle fiber transition occurs?
from type IIx to type IIa
type IIx fibers represent a reservoir that, upon consistent activation, changes into a more oxidative form along the continuum
87
when does change in the muscle fiber type continuum and associated MHCs occur when doing a RT program?
a) early
b) mid
c) late
early
88
with detraining, what muscle fiber transition occurs?
increased type IIx, decreased type IIa
89
T OR F transformation from type I to type II or vice versa appears less probably, but most likely due to differing MHC isoforms and relative oxidative enzyme content
T
90
this affects the force production capabilities as well as ROM of a muscle
pennation angle
91
why are larger pennation angles good?
they accommodate greater protein deposition and allow for greater increases in CSA
92
how does RT affect angle of pennation in pennate muscle?
increases the angle
93
is fascicle length shorter or greater in strength trained athletes
greater
94
RT has been shown to increase
__ volume
__, __, and __ density
__ activity
myofibrillar volume
sarcoplasmic, T-tubule, cytoplasmic densities
sodium potassium ATPase activity
95
how does heavy RT affect mitochondrial density
reduces it
96
muscle hypertrophy also results in decreased capillary density, but its number per fiber can increase somewhat. how does that help?
having more capillaries per fiber may assist in clearance of metabolites from exercise
97
identify if the ff have lower/higher/similar capillary density compared to control subjects / non athletes
-powerlifters and weightlifters
-bodybuilders
-lower
-similar
98
anaerobic exercise results in substantial __ in muscle and blood pH
reduction
99
with adaptations to consistent acute changes in pH during training, buffering capacity can improve. How is this increased capacity beneficial for an athlete?
athlete can better tolerate **H+ accumulation** within the working muscle, resulting in delayed fatigue and greater muscular endurance
100
__ training done above __ has been shown to increase buffering capacity by 16 to 38%
a) aerobic training, maximal o2 consumption
b) anaerobic training, above lactate threshold
c) anaerobic training, maximal o2 consumption
d) HIIT, above lactate threshold
d
101
who has the highest buffering capacity among the ff? anaerobic team sports, endurance athletes, untrained individuals
anaerobic team sports have been shown to have higher buffering capacity than endurance athletes and untrained people
102
__ and __ concentrations are repeatedly exhausted following bouts of intermittent high intensity muscular contraction. Their storage capacity is increased via a __ effect
ATP & CP
supercompensation
103
bodybuilding style programs which stress anaerobic glycolysis may also be a potent stimulus for enhancement of __ content, as this was found to increase up to __ %
glycogen
112%
104
Anaerobic exercises imparts mechanical forces that cause __
These forces made by muscular actions on the tendinous __ into bone, can be __, __, or __
deformation
insertion
bending, compressive, torsional
105
in response to mechanical loading, what do osteoblasts do?
they migrate to the bone surface and begin bone modeling
106
osteoblasts manufacture and secrete _ (mainly _ ) that are deposited into _ between _ to increase _
these manufacture and secrete proteins (mainly collagen molecule) that are deposited into spaces between cells to increase strength
107
proteins from the osteoblasts form the __ and eventually become mineralized as ____ AKA ___
bone matrix
calcium phosphate crystals AKA hydroxyapatite
108
new bone formation, which increases diameter and strength, occurs mainly on what part of the bone?
outer surface of the bone (periosteum)
109
why does rate of bone adaptation occur differently in axial and appendicular skeleton?
due to differing amounts of trabecular (spongy), bone and cortical (compact) bone
110
T OR F cortical bone is dense and forms a compact inner shell in the trabecular bone, with the two types of bone linked by interlocking narrow and delicate tissues of cartilage
F
cortical bone is dense and forms a compact outer shell surrounding the trabecular bone
with two types of bone linked by interlocking narrrow and delicate plates of trabecular bone
111
describe the 4 steps to bone modeling in response to mechanical loading
a) application of __ causes the bone to __
b) __ lay down additional __ at the site
c) previously ___ go where?
d) __ become __, and the bone diameter effectively increases
a) application of **longitudinal WB force** causes the bone to **bend** - creates a stimulus for new bone formation at the regions experiencing the greatest deformation
b) **osteoblasts** lay down additional **collagen fibers** at the site
c) previously **dormant osteoblasts** migrate to the area experiencing the **strain**
d) **collagen fibers** become **mineralized**, and the bone diameter effectively increases
112
why is trabecular bone able to respond more rapidly to stimuli than cortical bone?
because it's less dense and has a greater SA to mass ratio, it's softer, weaker, and more flexible thus more inclined to adaptive change
113
this refers to the threshold stimulus that initiates new bone formation
minimal essential strain (MES)
114
what happens to the osteoblasts if threshold signals are consistently exceeded ?
signals osteoblasts to migrate to the region experiencing the stress and to form bone
115
how do bone cells work to regulate the formation of new bone tissue and ensure safety?
so that forces experienced on a regular basis **don't exceed the MES**, thereby establishing a margin of safety against fracture
116
MES is thought to be approx __ of the force required to fracture the bone
1/10
117
how does increasing bone diameter help decrease amount of mechanical stress?
it allows the force to be distributed over a larger SA
118
progressive WB physical activities that generate force exceeding the MES are therefore the most effective at increasing bone size and strength
T
119
why does increase in muscle strength or mass can result in increased BMD?
increased training demand would need increase force output in muscle which causes increased mechanical stress on the bone. Thus, bone strength and mass should increase to support the structure and which causes increased BMD
120
how long do bone adaptations take?
6 months or longer, but the process begins within the first few workouts
121
elevation here can be recognized as an early indicator of bone formation and presumably a precurso to increased BMD
osteogenic marker
122
this demands the use of exercises that directly load the particular region of interest of the skeleton
specificity of loading
123
it is a disease in which bmd and bone mass become reduced to critically low levels
osteoporosis
124
T OR F high impact cyclical loading exercises for lower body such as gymnastics, vball, bball selectively increase BMD at clinically relevant sites such as the hip and spine more than lower impact activities do
T
125
exercise selection is critical when one is trying to elicit maximal osteogenic stimuli (factors that stimulate new bone formation). What acute training variables must be used to maximize optimal adaptations?
_ joints; direct _ thru spine and hip, and apply _ loads _ than those with _ exercises
use _
use both _ load exercises and _ or _ exercises
vary _
exercises must involve multiple joints
direct axial force vectors thru spine and hip, and apply external loads heavier than those with single joint assistance exercises
use progressive overload
use both heavy load exercises and ballistic or high impact exercises
vary exercise selection
126
why should single joint machine based exercises should be limited?
because the equipment is used to support and stabilize the body rather than promoting skeletal support
127
T OR F adaptive repsonses of bone ensures that forces don't exceed critical level that increases stress fracture risk
T
128
T OR F Young bone may be more responsive to osteogenic stimuli than mature bone
T
129
to optimally dissipate the imposed forces, direction of __ within the bone matrix may change to conform to the __ experienced by the bone
collagen fibers
lines of stress
130
which directions do collagen fibers occur
multiple directions, increasing bone strength in various directions
131
why is it not typically needed to do more than a total of 30-35 reps
greater volume of loading is not likely to give any additional stimulus for bone growth
132
the components of mechanical load that stimulate bone growth are?
magnitude of load (intensity)
rate (speed) of loading
direction of forces
volume of loading (no of reps)
133
it is the primary structure of all CT
collagen fiber
134
parent protein, __ is synthesized and made by fibroblasts
procollagen
135
procollagen molecules consist of _ twisted around each other in a triple helix. How does procollagen prevent collagen premature formation?
3 protein strands
it leaves the cell with **protective extensions on the ends** to prevent premature collagen formation
136
cleavage of the procollagen's extensions via enzymes results in the formation of _ that aligns with other _ molecules to form a _
formation of **active collagen** that aligns with other **collagen molecules** to form a **long filament**
*Measurement of these enzymes also provides an indication of collagen metabolism*
137
the true strength of collagen comes from __ (__) that form between __ throughout __
strong chemical bonds (cross-linking)
form between adjacent collagen molecules thru out the collagen bundles
138
How does the small number of metabolically active cells in tendons and ligaments affect O2 and nutrient content in tissues?
it makes it low
139
ligaments contain elastic fibers (elastin) in addition to collagen, why?
certain amount of stretch is needed within a ligament to allow normal joint motion.
140
what is fascia for in the skeletal muscle?
it is a fibrous connective tissue that surrounds and seperates different organiational levels within skeletal muscle
141
why does fascia within muscles converges near the end of muscle?
to form a tendon thru which the force of muscle contraction is transmitted to bone
142
why does tendon recover slower than muscle tissue?
because it has slower regeneration due to having less vascularity and circulation (hence less blood flow), as well as less metabolism
143
What are the sites where CT can increase strength and load bearing capacity?
- junciton between tendon (and ligament) and bone surface)
- within body of tendon or ligament
- in the network of fascia within the skeletal muscle
144
specific changes within a tendon that contribute to its increase in size and strength include
- increase in _ diameter, # and packing density
- greater no. of _ within hypertrophied fiber
- increase in collagen fibril diameter, # and packing density
- greater no. of covalent cross-links within hypertrophied fiber
145
T OR F muscle hypertrophy in animals relates to decrease in number and size of fibroblasts, thereby causing greater supply of total collagen
F, it's increase number and size of fibroblasts
146
activation of _ and subsequent growth of the _ network are prerequisites of hypertrophy
fibroblasts
connective tissue
147
T OR F tendon stiffness increases as a result of RT
T
148
the intensity of exercise is critical as __ loads increase tendon stiffness but __ loads do not
heavy loads (80%RM) increase
light loads (20%RM) do not
149
it is a dense CT capable of withstanding considerable force without damage to its structure.
cartilage
150
what are the main functions of cartilage?
- provide a smooth joint AS
- act as a shock absorber for forces directed thru the joint
- aid in the attachment of CT to skeelton
151
why does cartilage not easily repair itself following injury?
it lacks its own blood supply and must depend on diffusion of O2 and nutrients from synovial fluid
152
this type of cartilage is found on the AS of bones
hyaline cartilage or articular cartilage
153
it is a very tough form of cartilage found in the IV disks of the spine and at the junctions where tendons attach to bone
fibrous cartilage
154
which of the following are true: for tendons, ligaments, fascia, athletes can stimulate CT adaptations by
- long term adaptations are stimulated thru moderate loading patterns and external resistance
- high loads should be used to significantly change the fibrous content of CT
- forces should be exerted thru out the full ROM of a joint, and whenever possible multi joint exercises should be used
- F : long term adaptations are stimulated thru **high loading patterns** and external resistance
- F - high loads should be used to significantly change the **collagen content of CT **
- T - forces should be exerted thru out the full ROM of a joint, and whenever possible multi joint exercises should be used
155
athletes stimulate CT adaptations in cartilage by
- _ intensity _ exercise seem to be enough to increase cartilage _
- _ can be maintained by adopting a variety of exercises modalities and ensuring that load is applied thru out the full ROM
- moderate intensity anaerobic exercise seem to be enough to increase cartilage thickness
- tissue viability can be maintained by adopting a variety of exercise modalities and ensuring that load is applied thru out the ROM
156
T OR F articular cartilage does not get its nutrient supply via diffusion from synovial fluid
F , it does and this provides a link for joint mobility to joint health
157
why is joint mobility good for joint health?
| hint: pressure, nutrients, synovial fluid, articular cartilage
movement about the joint creates change in pressure in the joint capsule that drive nutrients from the synovial fluid towards the articular cartilage of the joint
158
how does immobilization cause death of healthy cells within the cartilage (chondrocytes) and a resorption of cartilage matrix
joint immobilization prevents proper diffusion of o2 and essential nutrients thru out the joint
159
__ hormone response to anaerobic exercise is critical for exercise performance and subsequent training adaptations. Upregulation of __ receptors is important for mediating the hormonal effects
a) chronic catabolic, anabolic hormone
b) chronic anabolic, catabolic hormone
c) acute catabolic, IGF
d) acute anabolic, anabolic hormone
acute anabolic, anabolic hormone
160
it is a primary mediator of GH, it acts as a hormonal messenger that stimulates growth promoting effects in almost every cell of the body
IGF-I
161
IGF I has a delayed response to exercise and is dependent upon the acute GH response. However, alternative _ are _ in skeletal muscle in response to mechanical loading and act _ of GH
mechano growth factors
upregulated
independently
162
insulin secretion parallels blood glucose and AA changes, with insulin mostly affected by _ before , during, or after exercise and not by _ stimulus
supplementation
anaerobic exercise
163
catecholamines reflect the _ demands of _ exercise
a) acute, aerobic
b) acute, anaerobic
c) chronic, aerobic
d) chronic, anaerobic
acute, anaerobic
164
how likely are chronic changes in resting hormone concentrations after anaerobic exercise?
unlikely
165
what are the steps in the overtraining continuum
training overload -> acute fatigue (days) -> FOR (days to week) -> NFOR (weeks to months) -> OTS (months or more)
166
AR (androgen receptor) content depends on several factors including __ type, __ activity, and the concentrations of __
muscle fiber type
contractile activity
concentrations of testosterone
167
what is hyperplasia?
increase in # of muscle fibers via longitudinal fiber splitting in response to high intensity resistance training
168
is hyperplasia a major strategy for muscle tissue adaptation to resistance training for humans ?
no, it was only found for animals
if it occurs at all for humans, it involves only a small amount of stimulated tissue (maybe less than 10%)
169
when can hyperplasia possibly occur?
may be in response to muscle fibers reaching a theoretical upper limit in size, which may occur in athletes using **anabolic steroids and other growth agents** or undergoing **long term training that produces large to extreme levels of hypertrophy**
170
what protocol elicit significant downregulation of AR content 1hr after workout?
a) higher intensity
b) higher volume
c) heavy resistance training
d) combined training
higher volume
171
when sufficient volume is reached, AR protein content may initially _- before the __ that has been shown in other studies
downregulate
upregulation
172
__ before and after a workout attenuates AR downregulation
consumption of a protein-carbs supplement
173
blood pressure increases _ with the magnitude of active muscle mass and is higher during the _ phase of each rep
a) linearly, concentric
b) non linearly, concentric
c) linearly, eccentric
d) non linearly, eccentric
non linearly
concentric
174
acute anaerobic exercise results in increased __, __, __, __, __, and __ to active muscles
| hint: related to CV
cardiac output
stroke volume
HR
o2 uptake
systolic BP
blood flow
175
during a set of resistance exercise, stroke volume and cardiac output increase, mostly during the __ phase of each rep especially when the __ is used
eccentric
valsalva technique
176
why does cardiac output increase more during the eccentric phase?
because the concentric phase of a rep is much harder and elevations in intrathoracic and intra abdominal pressures are more prominent (via valsalva maneuver), limiting venous return and reducing end diastolic volume, the hemodynamic response of resistance exercise is delayed
such that cardiac output increases more during eccentric phase or during rest period between sets
177
the degree to which blood flow is increased in the working muscles during anaerobic training is dependent on a number of factors such as
_ of resistance
length of _ of effort
_ of muscla mass activated
intensity of resistance
length of time of effort
size of muscle mass activated
178
why does heavy resistance exercise decrease blood flow to working muscles?
as a result of contracted muscle tissue's clamping down on capillaries and creating a localized occlusion
179
T OR F lack of blood flow during heavy external loading is a potent stimulus for muscle growth
T
180
Muscular contractions greater than 20% of maximal voluntary contraction impede peripheral blood flow within the muscle during a set, but what happens after?
blood flow increases during the subsequent rest period (reactive hyperemia)
181
what is the effect of short term RT to RHR
decreases RHR between 5-12%
182
what is the effect of RT done longitudinally over time on RHR
mixed responses with either no change in RHR or reductions o 4-13%
183
what is rate pressure product?
HR x systolic BP
it is a measure of myocardial work
184
what is the effect of RT to
-rate pressure product
-stroke volume
-either remain constant or decrease after RT
-increase as lean tissue mass increases during long term RT
185
T OR F increased left ventricular wall thickness and mass have been reported, increases remain when expressed relative to body SA or lean BM
F
increases disappear when expressed relative to body SA or lean BM
186
when is oxygen extraction enhanced?
i. with intermittent anaerobic exercise
ii. with continuous aerobic exercise
iii. with RT program with high volume and short rest periods
iv. with RT program with low volume and high loads
with continuous aerobic exercise or slightly with a RT program with HIGH volume and SHORT rest periods
187
Increased __ thickness and mass have been reported, but the increase disappears when expressed relative to body surface area or lean body mass
left ventricular wall
rationale: Resistance training can lead to thicker walls in the left side of the heart (the left ventricle), which is the part that pumps blood to the rest of the body.
However, when these changes are adjusted for body size or lean muscle mass, the increase in wall thickness isn't as significant.
188
__ volume training may be more conducive to increasing absolute left ventricular volumes
high
189
what is ventilatory equivalent, and when is its decrease observed?
it is the ratio of air ventilated to oxygen used by tissues VE/VO2
it is observed among trained people, and is seen as improved ventilation efficiency
190
T OR F ventilation rate generally does not limit resistance exercise and is either unaffected or only moderately improved by anaerobic training
T
191
what is the effect of heavy RT on aerobic power?
most studies have shown no adverse effects on aerobic power resulting from heavy resistance exercise
heavy RT has very limited, if any, negative effects on aerobic power but instead can serve to actually enhance performance in endurance sports
192
which recruits more type IIx, heavy RT or high intensity aerobic endurance
heavy RT
193
T OR F type IIa fibers were converted to type Ic fibers in the aerobic training grp
F, it's type IIa to IIc fibers
194
which group showed decreased size in type I and type IIc fibers
a) Combination grp that did both RT and aerobic endurance training
b) did UE RT & aerobic endurance training
c) RT only
d) aerobic endurance training only
e) control grp
aerobic endurance training only
ratio: presumably due to higher observed cortisol levels (and reduced testosterone) and
their physiological need for shorter distances between
capillary and cell to enhance oxygen kinetics.
195
which group showed increases in type I, IIc, and IIa fibers
a) Combination grp that did both RT and aerobic endurance training
b) did UE RT & aerobic endurance training
c) RT only
d) aerobic endurance training only
e) control grp
RT only grp
196
The lack of change in type I fiber area and increase in type IIa fiber area was seen in
a) Combination grp that did both RT and aerobic endurance training
b) did UE RT & aerobic endurance training
c) RT only
d) aerobic endurance training only
e) control grp
combination
197
what is the optimal load for maximizing absolute peak power output in the jump squat?
0%RM
but in trained power athletes, it has been reported that peak power output is maximized with ihger loads corresponding to 30-60%RM in squat
198
T OR F anaerobic training can have a positive impact on flexibility
T
199
a combination of _ and _ appears to be the most effective method to improve flexibility with increasing muscle mass
RT and stretching
200
to what extent can heavy RT increase VO2 max ?
5-8% untrained
does not significantly affect aerobic capacity for trained
201
skeletal muscle adaptations to anaerobic muscular endurance training include
- fiber transitions from _ to _
- increases in _ and _ numbers , _ capacity, _ to _ , and __ activity
- fiber transitions from type IIx to type IIb
- increases in mitochondrial and capillary numbers , buffering capacity, resistance to fatigue , and metabolic enzyme activity
202
what is more negatively affected during concurrent high intensity resistance and aerobic endurance training, power or strength ?
power development
203
accumulation of training stress can result in long term decrements in performance with or without associated physiological and psychological signs of maladaptation
overtraining
204
excessive training that leads to short term decrements in performance
overreaching or FOR (functional overreaching)
205
why can overreaching be prescribed as a planned phase in many training programs in terms of recovery and performance?
recovery from overreaching normally takes a few days or weeks of rest. The rationale for prescribing such is to overwork (suppress performance and build up tolerance) and then taper to allow for a "supercompensation" in performance
206
T OR F, when the intensification of a training stimulus continuous without adequate recovery and regeneration, an athlete can attain an adequate amount of overreaching
F, it can evolve into a state of extreme overreaching AKA NFOR
207
this leads to stagnation and a decrease in performance that will continue for several weeks or months
NFOR
208
which of the following performance or physiological characteristics is NOT usually observed in a state of NFOR within athlete population?
a) stagnation and a decrease in performance
b) hormonal disturbances
c) mood disturbances and depression
d) increased fatigue levels
increased fatigue levels ???????
209
following resistance training, augmented neural drive to the working musculature is the result of
i. increased agonist muscle recruitment
ii. muscle hypertrophy
iii. improved firing rate
iv. greater synchronization
a) all of the above
b) i and iv
c) i,ii,iii
d) i,ii,iv
c
210
when one is doing a box to box plyo drop jump, in order to crease enough force in a limited amount of time (<200 ms), which muscle fibers are bypassed thru the principle of selective recruitment
a) i
b) iia
c) iix
d) iic
a
211
following prolonged periods of detraining in elite strength/power athletes, which of the ff physical characteristics will likely show the largest reduction as a consequence of the removal of an anaerobic training stimulus
a) total fat mass
b) fast twitch fiber CSA
c) slow twitch fiber CSA
d) total type I muscle fiber content
b
212
following a period of chronic high intensity RT, a variety of physiological adaptations take place in a number of systems within the body that promote improved athletic performance in strength/power activities. If an elite athlete were to undergo 12 weeks of heavy strength training, which of the ff adaptations would NOT be expected consequent to this type of anaerobic exercise?
a) a transition from type IIx to type IIa muscle fiber
b) increased penation angle in certain muscle groups
c) reduced SR and T-tubule density
d) elevated sodium-potassium ATPase activity
c
213
in which of the ff athletes might you expect limited BMD levels as a consequence of the force vectors and the physical demands associated with the given sport
a) 16 year old gymnast with 7 yr training history in her sport
b) 23 y/o offensive lineman who has lifted weights for 8 years
c) 33 y/o track cyclist who has a 1RM squat of 352 lbs
d) 19 y/o 800m freestyle swimmer with 1 year of dryland training
d
214
this is the "prolonged maladaptation" not only of the athlete but also of several biological, neurochemical, and hormonal regulation mechanisms
OTS
215
which of the following are not alternative terms of OTS
a) known underperformance
b) burnout
c) acute overwork
d) staleness
e) overfatigue
a) known performance should be unexplained underperformance syndrome
c) acute should be chronic overwork
216
how long is FOR, NFOR and OTS
FOR - days to week
NFOR - several weeks to months
OTS - 6 months or beyond
217
what are the two distinct types of OTS
parasympathetic OTS
sympathetic OTS - thought to develop force before parasympathetic syndrome and predominates in younger athletes who train for speed or power
218
eventually all state of overtraining culminate in
parasympathetic
219
which of the following causes altered excitation contraction coupling
a) acute fatigue
b) FOR
c) NFOR
d) OTS
c
220
which of the following causes altered sickdnes and infection
a) acute fatigue
b) FOR
c) NFOR
d) OTS
D
221
which of the following causes altered sympathetic activity and hypothalamic control
a) acute fatigue
b) FOR
c) NFOR
d) OTS
B
222
which of the following causes altered neuron function
a) acute fatigue
b) FOR
c) NFOR
d) OTS
a
223
which of the ff causes increase RHR & BP
a) acute fatigue
b) FOR
c) NFOR
d) OTS
NFOR
224
a predominant feature of _ is the inability to sustain high intensity exercises.
ots
225
match the following performance effects to the appropriate stage of overtraining
a) decrease
b) no effect or increase
c) stagnation or decrease
d) temporary decrease, return to baseline
a) OTS
b) acute fatigue
c) NFOR
d) FOR
226
which stage of overtraining causes the ff effects
decrease muscle glycogen, altered hormonal concentrations, mood disturbances
NFOR
227
_ type of overtraining can be speculated that increased neural activity consequent to excessive motor unit activation may bring about this type of overtraining
sympathetic type overtraining
228
_ has been considered an indicator of an overtraining state. its ratio decreases in relation to the intensity and duration of exercise, but it is now evident that it indicates only the actual physiological strain of training and cannot be used for diagnostic purposes
resting plasma testosterone/ cortisol ratio
229
volume related overtraining affects hormonal concentrations of what?
increases cortisol
decreases resting LH
decreases total and free testosterone
230
intensity related overtraining affects hormonal concentrations of what?
does not appear to alter resting concentrations of hormones
231
how does training status of an athlete impact the hypothalamic pituitary reactivity, with differing neuroendocrine responses exhibited in response to NFOR
highly trained athletes are likely to experience a **large, hypersensitive sympathetic hormone response**, = stronger and more sensitive response in the body's stress system
following which a suppression of circulating hormone concentrations will occur that reflects a downregulation of pituitary sensitivity and long term pituitary exhaustion = after some time, strong response starts to fade, and their hormone levels decrease. this occurs because their body becomes less sensitive to signals from the brain's pituitary gland, which controls hormone production. over time , this can lead to the pituitary gland becoming "exhausted" or less responsive
232
T OR F many athletes sense overtraining by the associated psychological alterations that are often observed after actual decrements in performance occur
F it's before
233
term given to a decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training or when there is substantial reduction in frequency, volume, intensity, or any combination of these variables
detraining
234
magnitude of losses in detraining depends on what 2 factors ?
length of detraining period
initial training status
235
what principle explains why detraining occurs?
principle of reversibility: training induced adaptations are transient and thus can disappear when the training load is insufficient or removed completely
236
up to how many weeks of inactivity is strength performance in general readily maintained?
up to 4 weeks
237
decline in strength performance of strength trained athletes ranges from _ to _ % during periods of inactivity ranging from 8-12 weeks
7 to 12%
238
strength reductions appear related to _ mechanisms initially, with _ predominating as the detraining period extends
neural
atrophy
239
how does the paradigm of "muscle memory" support strength gains when athlete returns to training from detraining?
when the athlete returns to training, rate of strength reattainment is high
240
during detraining, amount of muscle mass retained is rarely lower than _
pretraining values
241
how is fiber disruption during initial weeks of inactivity?
unchanged, but oxidative fibers may increase in strength trained athletes (decrease in endurance athletes) within 8 weeks of stopping training
242
what are osteoblasts?
make proteins (mainly collagen molecules) that are deposited in the spaces between bone cells to increase strength
