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CSCS > Chapter 5 Adaptations to Anaerobic Training Programs > Flashcards

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)

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2
Q

what system is known as the anaerobic alactic system

A

phosphagen or creatine phosphate system

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3
Q

what system is known as the anaerobic lactic system

A

glycolytic system

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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

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5
Q

sprints and plyometric drills primarily stress what system?

A

phosphagen system

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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

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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

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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)
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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

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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

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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

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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

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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

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14
Q

how much % of muscle tissue is activated during max efforts in untrained populations ?

A

71

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15
Q

what is the functional unit of neuromuscular system

A

motor unit

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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

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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

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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

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19
Q

what enzyme activity does not change or is a variable resistance training adaptation?

A

lactate dehydrogenase

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20
Q

what enzyme activities increase as a result of resistance training adaptation?

A

creatine phosphokinase
myokinase
phosphofructokinase (PFK)
sodium potassium ATPase

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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

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22
Q

which connective tissue either does not change or increases as a result of resistance training adaptation?

A

bone density

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23
Q

which connective tissues increase as a result of resistance training adaptation

A

ligament strength
tendon strength
collagen content

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24
Q

what increases and decreases in body composition as a result of resistance training adaptation

A

FFM - increases
BF% - decreases

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25
Q

T OR F when expression of submaximal force is desired, all available motor units must be activated within a muscle

A

F, it’s maximal

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26
Q

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

A

increase in recruitment
greater synchronization of neural discharge
increased rate of firing - acts to coordinate activity of multiple muscles in synergy

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27
Q

with increased motor unit firing rates, muscle fibers are continually activated by subsequent __ before they have time to completely relax in a prior __

A

action potential
action potential

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28
Q

recruitment or derecruitment of motor units in an orderly manner is governed by what principle?

A

size principle

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29
Q

size principle represents the relationship between __ and __

A

motor unit twitch force and recruitment threshold

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30
Q

based on the size principle, how are motor units recruited?

A

they are recruited in an ascending order according to their recruitment thresholds and firing rates

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31
Q

what happens to muscle fiber size during heavy RT

A

gets bigger

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32
Q

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 _____

A

max percentage of available motor units
very high firing frequencies
summation of activated motor units

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33
Q

once a motor unit is recruited __ activation is needed for it to be recruited

A

less

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34
Q

Why is selective recruitment critical when force production is required at very high speeds for expression of muscular power?

A

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

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35
Q

how is selective recruitment important in a CMJ?

A

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

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36
Q

T OR F selective recruitment appears to be beneficial intrinsic neural mechanism favoring explosive exercise

A

T

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37
Q

with heavy RT, all muscle fibers get __ because motor units are recruited in a __ order by their size to make high levels of force

A

larger i.e. hypertrophy
sequential

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38
Q

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

A

non sequential
larger

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39
Q

T OR F as muscle size increases it requires more neural activation to lift a given load

A

F, it requires less

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40
Q

T OR F increase in firing rate (vs recruitment) appears to be independent on muscle size

A

F, it’s dependent

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41
Q

what do smaller muscles and bigger muscles rely more on? firing rate or recruitment?

A
  • smaller muscles rely more on increased firing rate (to modulate force)
  • bigger muscles rely more on recruitment (due to size principle)
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42
Q

what is more critical in synchronization, timing of force production or overall level of force developed.

A

synchronization is potentially more critical to the timing of force production and less signficant with overall level of force developed

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43
Q

it is the interface between the nerve and the skeletal muscle fibers, and it represents another potential site for neural adaptation following anaerobic training

A

NMJ

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44
Q

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?

A

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.

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45
Q

anaerobic training causes positive changes in the __ of the neuromuscular system and enhances the magnitude and RFD via this __

A

stretch reflex
reflex

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46
Q

this harnesses the involuntary elastic properties of the muscle and CT and acts to positively increased force production without any additional energy requirement

A

myotatic reflex

involuntary reflex that causes a muscle to contract when it’s stretched

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47
Q

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

A

surface emg

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48
Q

why is surface EMG more effective for monitoring superficial muscle?

A

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

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49
Q

the skin surface is numbed and a needle electrode is inserted thru the skin and positioned into the belly of the muscle itself

A

intramuscular EMG

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50
Q

why does intramuscular EMG use fine wire electrodes?

A

they are located in the muscle of interest and accurately record localized motor unit action potentials

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51
Q

increase in EMG signal indicates __ neuromuscular activity

A

greater

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52
Q

to what extent are the neural adaptations and muscle hypertrophy during early phase?

A

neural adaptations predominate the early phase without any concomitant increases in muscle hypertrophy

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53
Q

hypertrophy is associated with __ EMG activity

A

a decline in EMG activity

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54
Q

around how many weeks does the ff take place?
neural adaptation
muscle hypertrophy

A

neural adaptation: 6-10 weeks
muscle hypertrophy >10weeks

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55
Q

why does muscle hypertrophy plateau occur?

A

accommodation to the training load occurs

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56
Q

if an athlete incorporates a new variation or progressive overload, __ will once again contribute to the performance improvements

A

neural adaptations

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57
Q

neural factors are especially important for strength gains that use __ training intensities around __ %RM

A

very high
>85% 1RM

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58
Q

Programs designed to elicit muscular power also give a potent stimulus to the nervous system and result in __ post training EMG activity

A

higher

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59
Q

what is cross education?

A

exercising muscle undergoing unilateral resistance training makes increased strength and neural activity in the contralateral resting muscle

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60
Q

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

A

22%
8%
EMG

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61
Q

where is bilateral deficit evident, untrained or trained individuals?

A

untrained

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62
Q

where is bilateral facilitation evident, untrained or trained individuals?

A

trained or stronger individuals
-an increase in voluntary activation of the agonist muscle grp occurs

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63
Q

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

A

greater antagonist activity

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64
Q

refers to the enlargement of muscle fiber cross sectional area (CSA) following training

A

muscle hypertrophy

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65
Q

process of hypertrophy involves increases in what?

A

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

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66
Q

in addition to contractile proteins (actin and myosin), other structural proteins are also synthesized proportionately to the myofilament changes, namely?

A

titin and nebulin

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67
Q

how does new filaments stimulate hypertrophy in the muscle?

A

they are added to the periphery of the myofibril and result in an increase in its diameter.

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68
Q

Mechanical deformation of muscle activates 3 pathways which are?

A

protein kinase B (Akt)-mammalian target of rapamycin (mTOR) pathway
adenosine monophosphate activated protein kinase (AMPK) pathway
mitogen activated protein kinase (MAPK) pathway

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69
Q

which pathway in mechanical deformation is important in directly regulating adaptations to RT

A

protein kinase B (Akt)-mammalian target of rapamycin (mTOR) pathway

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70
Q

when muscle fiber contract, Akt/mTOR signaling increases and has a response called _ which is critical for what?

A

Myogenesis is critical for increasing muscle protein synthesis and subsequent growth

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71
Q

downregulation of __ suggests that resistance exercise significantly affects a plethora of growth signaling and breakdown pathways

A

inhibitory growth factors eg myostatin

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72
Q

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

A

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

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73
Q

__ and disruption of __ and the uniform structure of __ after high intensity anaerobic training also have a marked effect on muscle growth

A

EIMD
myofibrils
muscle fiber sarcomeres

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74
Q

__ responses and increased __ ultimately contribute to long term hypertrophic adaptations

A

inflammatory responses
increased protein turnover

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75
Q

sequence of protein synthesis involves
__ uptake
__ and __ synthesis

A

water uptake
non contractile protein and contractile protein synthesis

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76
Q

T OR F increased degradation acts to maintain the size of fibers by reducing net protein loss

A

F, it’s reduced degradation

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77
Q

this refers to the quanity of mineral deposited in a given area of the bone

A

bone mineral density (BMD)

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78
Q

metabolic factors center on
__ intensity or
__ intensity training with __ volumes and __ RI

A

low to moderate intensity
moderately high intensity training with high volumes and short RI

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79
Q

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

A

T

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80
Q

this stress the glycolytic energy system and result in increased metabolites that may be involved in muscle growth

A

metabolic factors

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81
Q

increase in number of fibers via longitudinal fiber splitting in response to high intensity RT

A

hyperplasia

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82
Q

T OR F if hyperplasia occurs, it may be response to muscle fibers reaching a theoretical upper limit size

A

T

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83
Q

which usually manifests greater increases in size, type I or type II

A

type II

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84
Q

muscle fibers are theoretically positioned on a continuum. how?

A

from most oxidatve to least oxidative
I, Ic, IIc, IIac, IIa, IIax, IIx

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85
Q

T OR F proportions of type I and II fibers and their subtypes are genetically determined

A

F, although the proportions of type I and II fibers are genetically determined, changes within each sub type can occur after anaerobic training

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86
Q

with training and activation of the high threshold motor units, what muscle fiber transition occurs?

A

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

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87
Q

when does change in the muscle fiber type continuum and associated MHCs occur when doing a RT program?
a) early
b) mid
c) late

A

early

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88
Q

with detraining, what muscle fiber transition occurs?

A

increased type IIx, decreased type IIa

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89
Q

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

A

T

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90
Q

this affects the force production capabilities as well as ROM of a muscle

A

pennation angle

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91
Q

why are larger pennation angles good?

A

they accommodate greater protein deposition and allow for greater increases in CSA

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92
Q

how does RT affect angle of pennation in pennate muscle?

A

increases the angle

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93
Q

is fascicle length shorter or greater in strength trained athletes

A

greater

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94
Q

RT has been shown to increase
__ volume
__, __, and __ density
__ activity

A

myofibrillar volume
sarcoplasmic, T-tubule, cytoplasmic densities
sodium potassium ATPase activity

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95
Q

how does heavy RT affect mitochondrial density

A

reduces it

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96
Q

muscle hypertrophy also results in decreased capillary density, but its number per fiber can increase somewhat. how does that help?

A

having more capillaries per fiber may assist in clearance of metabolites from exercise

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97
Q

identify if the ff have lower/higher/similar capillary density compared to control subjects / non athletes

-powerlifters and weightlifters
-bodybuilders

A

-lower
-similar

98
Q

anaerobic exercise results in substantial __ in muscle and blood pH

A

reduction

99
Q

with adaptations to consistent acute changes in pH during training, buffering capacity can improve. How is this increased capacity beneficial for an athlete?

A

athlete can better tolerate H+ accumulation within the working muscle, resulting in delayed fatigue and greater muscular endurance

100
Q

__ 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

A

d

101
Q

who has the highest buffering capacity among the ff? anaerobic team sports, endurance athletes, untrained individuals

A

anaerobic team sports have been shown to have higher buffering capacity than endurance athletes and untrained people

102
Q

__ and __ concentrations are repeatedly exhausted following bouts of intermittent high intensity muscular contraction. Their storage capacity is increased via a __ effect

A

ATP & CP
supercompensation

103
Q

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 __ %

A

glycogen
112%

104
Q

Anaerobic exercises imparts mechanical forces that cause __
These forces made by muscular actions on the tendinous __ into bone, can be __, __, or __

A

deformation
insertion
bending, compressive, torsional

105
Q

in response to mechanical loading, what do osteoblasts do?

A

they migrate to the bone surface and begin bone modeling

106
Q

osteoblasts manufacture and secrete _ (mainly _ ) that are deposited into _ between _ to increase _

A

these manufacture and secrete proteins (mainly collagen molecule) that are deposited into spaces between cells to increase strength

107
Q

proteins from the osteoblasts form the __ and eventually become mineralized as ____ AKA ___

A

bone matrix
calcium phosphate crystals AKA hydroxyapatite

108
Q

new bone formation, which increases diameter and strength, occurs mainly on what part of the bone?

A

outer surface of the bone (periosteum)

109
Q

why does rate of bone adaptation occur differently in axial and appendicular skeleton?

A

due to differing amounts of trabecular (spongy), bone and cortical (compact) bone

110
Q

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

A

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
Q

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

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
Q

why is trabecular bone able to respond more rapidly to stimuli than cortical bone?

A

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
Q

this refers to the threshold stimulus that initiates new bone formation

A

minimal essential strain (MES)

114
Q

what happens to the osteoblasts if threshold signals are consistently exceeded ?

A

signals osteoblasts to migrate to the region experiencing the stress and to form bone

115
Q

how do bone cells work to regulate the formation of new bone tissue and ensure safety?

A

so that forces experienced on a regular basis don’t exceed the MES, thereby establishing a margin of safety against fracture

116
Q

MES is thought to be approx __ of the force required to fracture the bone

A

1/10

117
Q

how does increasing bone diameter help decrease amount of mechanical stress?

A

it allows the force to be distributed over a larger SA

118
Q

progressive WB physical activities that generate force exceeding the MES are therefore the most effective at increasing bone size and strength

A

T

119
Q

why does increase in muscle strength or mass can result in increased BMD?

A

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
Q

how long do bone adaptations take?

A

6 months or longer, but the process begins within the first few workouts

121
Q

elevation here can be recognized as an early indicator of bone formation and presumably a precurso to increased BMD

A

osteogenic marker

122
Q

this demands the use of exercises that directly load the particular region of interest of the skeleton

A

specificity of loading

123
Q

it is a disease in which bmd and bone mass become reduced to critically low levels

A

osteoporosis

124
Q

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

A

T

125
Q

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 _

A

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
Q

why should single joint machine based exercises should be limited?

A

because the equipment is used to support and stabilize the body rather than promoting skeletal support

127
Q

T OR F adaptive repsonses of bone ensures that forces don’t exceed critical level that increases stress fracture risk

A

T

128
Q

T OR F Young bone may be more responsive to osteogenic stimuli than mature bone

A

T

129
Q

to optimally dissipate the imposed forces, direction of __ within the bone matrix may change to conform to the __ experienced by the bone

A

collagen fibers
lines of stress

130
Q

which directions do collagen fibers occur

A

multiple directions, increasing bone strength in various directions

131
Q

why is it not typically needed to do more than a total of 30-35 reps

A

greater volume of loading is not likely to give any additional stimulus for bone growth

132
Q

the components of mechanical load that stimulate bone growth are?

A

magnitude of load (intensity)
rate (speed) of loading
direction of forces
volume of loading (no of reps)

133
Q

it is the primary structure of all CT

A

collagen fiber

134
Q

parent protein, __ is synthesized and made by fibroblasts

A

procollagen

135
Q

procollagen molecules consist of _ twisted around each other in a triple helix. How does procollagen prevent collagen premature formation?

A

3 protein strands
it leaves the cell with protective extensions on the ends to prevent premature collagen formation

136
Q

cleavage of the procollagen’s extensions via enzymes results in the formation of _ that aligns with other _ molecules to form a _

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
Q

the true strength of collagen comes from __ (__) that form between __ throughout __

A

strong chemical bonds (cross-linking)
form between adjacent collagen molecules thru out the collagen bundles

138
Q

How does the small number of metabolically active cells in tendons and ligaments affect O2 and nutrient content in tissues?

A

it makes it low

139
Q

ligaments contain elastic fibers (elastin) in addition to collagen, why?

A

certain amount of stretch is needed within a ligament to allow normal joint motion.

140
Q

what is fascia for in the skeletal muscle?

A

it is a fibrous connective tissue that surrounds and seperates different organiational levels within skeletal muscle

141
Q

why does fascia within muscles converges near the end of muscle?

A

to form a tendon thru which the force of muscle contraction is transmitted to bone

142
Q

why does tendon recover slower than muscle tissue?

A

because it has slower regeneration due to having less vascularity and circulation (hence less blood flow), as well as less metabolism

143
Q

What are the sites where CT can increase strength and load bearing capacity?

A
  • junciton between tendon (and ligament) and bone surface)
  • within body of tendon or ligament
  • in the network of fascia within the skeletal muscle
144
Q

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

A
  • increase in collagen fibril diameter, # and packing density
  • greater no. of covalent cross-links within hypertrophied fiber
145
Q

T OR F muscle hypertrophy in animals relates to decrease in number and size of fibroblasts, thereby causing greater supply of total collagen

A

F, it’s increase number and size of fibroblasts

146
Q

activation of _ and subsequent growth of the _ network are prerequisites of hypertrophy

A

fibroblasts
connective tissue

147
Q

T OR F tendon stiffness increases as a result of RT

A

T

148
Q

the intensity of exercise is critical as __ loads increase tendon stiffness but __ loads do not

A

heavy loads (80%RM) increase
light loads (20%RM) do not

149
Q

it is a dense CT capable of withstanding considerable force without damage to its structure.

A

cartilage

150
Q

what are the main functions of cartilage?

A
  • 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
Q

why does cartilage not easily repair itself following injury?

A

it lacks its own blood supply and must depend on diffusion of O2 and nutrients from synovial fluid

152
Q

this type of cartilage is found on the AS of bones

A

hyaline cartilage or articular cartilage

153
Q

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

A

fibrous cartilage

154
Q

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

A
  • 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
Q

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

A
  • 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
Q

T OR F articular cartilage does not get its nutrient supply via diffusion from synovial fluid

A

F , it does and this provides a link for joint mobility to joint health

157
Q

why is joint mobility good for joint health?

hint: pressure, nutrients, synovial fluid, articular cartilage

A

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
Q

how does immobilization cause death of healthy cells within the cartilage (chondrocytes) and a resorption of cartilage matrix

A

joint immobilization prevents proper diffusion of o2 and essential nutrients thru out the joint

159
Q

__ 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

A

acute anabolic, anabolic hormone

160
Q

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

A

IGF-I

161
Q

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

A

mechano growth factors
upregulated
independently

162
Q

insulin secretion parallels blood glucose and AA changes, with insulin mostly affected by _ before , during, or after exercise and not by _ stimulus

A

supplementation
anaerobic exercise

163
Q

catecholamines reflect the _ demands of _ exercise
a) acute, aerobic
b) acute, anaerobic
c) chronic, aerobic
d) chronic, anaerobic

A

acute, anaerobic

164
Q

how likely are chronic changes in resting hormone concentrations after anaerobic exercise?

A

unlikely

165
Q

what are the steps in the overtraining continuum

A

training overload -> acute fatigue (days) -> FOR (days to week) -> NFOR (weeks to months) -> OTS (months or more)

166
Q

AR (androgen receptor) content depends on several factors including __ type, __ activity, and the concentrations of __

A

muscle fiber type
contractile activity
concentrations of testosterone

167
Q

what is hyperplasia?

A

increase in # of muscle fibers via longitudinal fiber splitting in response to high intensity resistance training

168
Q

is hyperplasia a major strategy for muscle tissue adaptation to resistance training for humans ?

A

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
Q

when can hyperplasia possibly occur?

A

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
Q

what protocol elicit significant downregulation of AR content 1hr after workout?

a) higher intensity
b) higher volume
c) heavy resistance training
d) combined training

A

higher volume

171
Q

when sufficient volume is reached, AR protein content may initially _- before the __ that has been shown in other studies

A

downregulate
upregulation

172
Q

__ before and after a workout attenuates AR downregulation

A

consumption of a protein-carbs supplement

173
Q

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

A

non linearly
concentric

174
Q

acute anaerobic exercise results in increased __, __, __, __, __, and __ to active muscles

hint: related to CV

A

cardiac output
stroke volume
HR
o2 uptake
systolic BP
blood flow

175
Q

during a set of resistance exercise, stroke volume and cardiac output increase, mostly during the __ phase of each rep especially when the __ is used

A

eccentric
valsalva technique

176
Q

why does cardiac output increase more during the eccentric phase?

A

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
Q

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

A

intensity of resistance
length of time of effort
size of muscle mass activated

178
Q

why does heavy resistance exercise decrease blood flow to working muscles?

A

as a result of contracted muscle tissue’s clamping down on capillaries and creating a localized occlusion

179
Q

T OR F lack of blood flow during heavy external loading is a potent stimulus for muscle growth

A

T

180
Q

Muscular contractions greater than 20% of maximal voluntary contraction impede peripheral blood flow within the muscle during a set, but what happens after?

A

blood flow increases during the subsequent rest period (reactive hyperemia)

181
Q

what is the effect of short term RT to RHR

A

decreases RHR between 5-12%

182
Q

what is the effect of RT done longitudinally over time on RHR

A

mixed responses with either no change in RHR or reductions o 4-13%

183
Q

what is rate pressure product?

A

HR x systolic BP
it is a measure of myocardial work

184
Q

what is the effect of RT to
-rate pressure product
-stroke volume

A

-either remain constant or decrease after RT
-increase as lean tissue mass increases during long term RT

185
Q

T OR F increased left ventricular wall thickness and mass have been reported, increases remain when expressed relative to body SA or lean BM

A

F
increases disappear when expressed relative to body SA or lean BM

186
Q

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

A

with continuous aerobic exercise or slightly with a RT program with HIGH volume and SHORT rest periods

187
Q

Increased __ thickness and mass have been reported, but the increase disappears when expressed relative to body surface area or lean body mass

A

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
Q

__ volume training may be more conducive to increasing absolute left ventricular volumes

A

high

189
Q

what is ventilatory equivalent, and when is its decrease observed?

A

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
Q

T OR F ventilation rate generally does not limit resistance exercise and is either unaffected or only moderately improved by anaerobic training

A

T

191
Q

what is the effect of heavy RT on aerobic power?

A

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
Q

which recruits more type IIx, heavy RT or high intensity aerobic endurance

A

heavy RT

193
Q

T OR F type IIa fibers were converted to type Ic fibers in the aerobic training grp

A

F, it’s type IIa to IIc fibers

194
Q

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

A

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
Q

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

A

RT only grp

196
Q

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

A

combination

197
Q

what is the optimal load for maximizing absolute peak power output in the jump squat?

A

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
Q

T OR F anaerobic training can have a positive impact on flexibility

A

T

199
Q

a combination of _ and _ appears to be the most effective method to improve flexibility with increasing muscle mass

A

RT and stretching

200
Q

to what extent can heavy RT increase VO2 max ?

A

5-8% untrained
does not significantly affect aerobic capacity for trained

201
Q

skeletal muscle adaptations to anaerobic muscular endurance training include
- fiber transitions from _ to _
- increases in _ and _ numbers , _ capacity, _ to _ , and __ activity

A
  • fiber transitions from type IIx to type IIb
  • increases in mitochondrial and capillary numbers , buffering capacity, resistance to fatigue , and metabolic enzyme activity
202
Q

what is more negatively affected during concurrent high intensity resistance and aerobic endurance training, power or strength ?

A

power development

203
Q

accumulation of training stress can result in long term decrements in performance with or without associated physiological and psychological signs of maladaptation

A

overtraining

204
Q

excessive training that leads to short term decrements in performance

A

overreaching or FOR (functional overreaching)

205
Q

why can overreaching be prescribed as a planned phase in many training programs in terms of recovery and performance?

A

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
Q

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

A

F, it can evolve into a state of extreme overreaching AKA NFOR

207
Q

this leads to stagnation and a decrease in performance that will continue for several weeks or months

A

NFOR

208
Q

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

A

increased fatigue levels ???????

209
Q

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

A

c

210
Q

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

a

211
Q

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

A

b

212
Q

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

A

c

213
Q

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

A

d

214
Q

this is the “prolonged maladaptation” not only of the athlete but also of several biological, neurochemical, and hormonal regulation mechanisms

A

OTS

215
Q

which of the following are not alternative terms of OTS

a) known underperformance
b) burnout
c) acute overwork
d) staleness
e) overfatigue

A

a) known performance should be unexplained underperformance syndrome
c) acute should be chronic overwork

216
Q

how long is FOR, NFOR and OTS

A

FOR - days to week
NFOR - several weeks to months
OTS - 6 months or beyond

217
Q

what are the two distinct types of OTS

A

parasympathetic OTS
sympathetic OTS - thought to develop force before parasympathetic syndrome and predominates in younger athletes who train for speed or power

218
Q

eventually all state of overtraining culminate in

A

parasympathetic

219
Q

which of the following causes altered excitation contraction coupling
a) acute fatigue
b) FOR
c) NFOR
d) OTS

A

c

220
Q

which of the following causes altered sickdnes and infection
a) acute fatigue
b) FOR
c) NFOR
d) OTS

A

D

221
Q

which of the following causes altered sympathetic activity and hypothalamic control
a) acute fatigue
b) FOR
c) NFOR
d) OTS

A

B

222
Q

which of the following causes altered neuron function
a) acute fatigue
b) FOR
c) NFOR
d) OTS

A

a

223
Q

which of the ff causes increase RHR & BP
a) acute fatigue
b) FOR
c) NFOR
d) OTS

A

NFOR

224
Q

a predominant feature of _ is the inability to sustain high intensity exercises.

A

ots

225
Q

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

a) OTS
b) acute fatigue
c) NFOR
d) FOR

226
Q

which stage of overtraining causes the ff effects
decrease muscle glycogen, altered hormonal concentrations, mood disturbances

A

NFOR

227
Q

_ type of overtraining can be speculated that increased neural activity consequent to excessive motor unit activation may bring about this type of overtraining

A

sympathetic type overtraining

228
Q

_ 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

A

resting plasma testosterone/ cortisol ratio

229
Q

volume related overtraining affects hormonal concentrations of what?

A

increases cortisol
decreases resting LH
decreases total and free testosterone

230
Q

intensity related overtraining affects hormonal concentrations of what?

A

does not appear to alter resting concentrations of hormones

231
Q

how does training status of an athlete impact the hypothalamic pituitary reactivity, with differing neuroendocrine responses exhibited in response to NFOR

A

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
Q

T OR F many athletes sense overtraining by the associated psychological alterations that are often observed after actual decrements in performance occur

A

F it’s before

233
Q

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

A

detraining

234
Q

magnitude of losses in detraining depends on what 2 factors ?

A

length of detraining period
initial training status

235
Q

what principle explains why detraining occurs?

A

principle of reversibility: training induced adaptations are transient and thus can disappear when the training load is insufficient or removed completely

236
Q

up to how many weeks of inactivity is strength performance in general readily maintained?

A

up to 4 weeks

237
Q

decline in strength performance of strength trained athletes ranges from _ to _ % during periods of inactivity ranging from 8-12 weeks

A

7 to 12%

238
Q

strength reductions appear related to _ mechanisms initially, with _ predominating as the detraining period extends

A

neural
atrophy

239
Q

how does the paradigm of “muscle memory” support strength gains when athlete returns to training from detraining?

A

when the athlete returns to training, rate of strength reattainment is high

240
Q

during detraining, amount of muscle mass retained is rarely lower than _

A

pretraining values

241
Q

how is fiber disruption during initial weeks of inactivity?

A

unchanged, but oxidative fibers may increase in strength trained athletes (decrease in endurance athletes) within 8 weeks of stopping training

242
Q

what are osteoblasts?

A

make proteins (mainly collagen molecules) that are deposited in the spaces between bone cells to increase strength

CSCS (6 decks)

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