Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Certified Strength & Conditioning Specialist > Chapter 5: Adaptations to Anaerobic Training Programs > Flashcards

Chapter 5: Adaptations to Anaerobic Training Programs Flashcards

1
Q

Anaerobic Training

A
  • Characterized by high-intensity, intermittent bouts of exercise
  • Requires ATP to be regenerated at a faster rate than the aerobic system is capable of
  • Works in the absence of oxygen
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Divisions of the Anaerobic Training System

A
  • Anaerobic alactic system

- Anaerobic lactic system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Anaerobic Alactic System

A

AKA phosphagen or creatine phosphate system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Anaerobic Lactic System

A

AKA glycolytic system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Types of adaptations to anaerobic training

A
  • Central nervous system adaptations
  • Motor unit adaptations
  • Neuromuscular junction adaptations
  • Neuromuscular reflex potentiation adaptations
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Central Adaptations to Anaerobic Training

A
  • Substantial changes in the spinal cord, particularly along the descending corticospinal tracts
  • Recruitment of fast-twitch motor units is elevated
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Motor Unit

A
  • The functional unit of the neuromuscular system
  • Consists of the alpha motor neuron and the muscle fibers it activates
  • May innervate <10 fibers, up to >100 fibers
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Size Principle

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Selective Recruitment

A

Under certain circumstances, an athlete is able to inhibit the lower-threshold motor units in favor of activating higher-threshold motor units

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Motor Unit Adaptations

A
  • As muscle size increases it does not require as much neural activation to lift a given load
  • Increased rate and sequence of firing
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Neuromuscular Junction

A

The interface between the nerve and the skeletal muscle fibers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Adaptations of the NMJ

A
  • Increases in size

- Greater dispersion of acertlcholine receptors within the end-plate region

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Anaerobic Training and the Myotatic Reflex

A
  • Anaerobic training improves the reflex response of the neuromuscular system and enhances the magnitude and rate of force development via this reflex
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Electromyography (EMG)

A

A common research tool used to examine the magnitude of neural activation within skeletal muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Types of EMG

A
  • Surface

- Intramuscular (needle or fine wire)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Surface EMG

A
  • Requires placement of adhesive electrodes on the surface of the skin where they are able to monitor a large area of underlying muscle
  • Most effective for monitoring superficial muscle
  • More body fat = weaker signal
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Intramuscular EMG

A
  • A needle electrode, or a needle containing two fine-wire electrodes, is inserted through the skin and positioned into the belly of the muscle itself
  • Places emphasis on specificity of assessment
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Cross-Education

A

Exercising muscle undergoing unilateral resistance training produces increased strength and neural activity in the contralateral resting muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Bilateral Deficit

A
  • Evident in untrained individuals
  • Force produced when both limbs contract together is lower than the sum of the forces they produce when contracting unilaterally
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Bilateral Facilitation

A

An increase in voluntary activation of the agonist muscle groups occurs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What do EMG studies show about antagonist activation after anaerobic training?

A
  • Normally, cocontraction of antagonist muscles occurs to serve as a protective mechanism to increase joint stability and reduce risk of injury
  • Too much antagonist activity restricts max force production in the agonist
  • Anaerobic training reduces antagonist cocontraction, allowing the agonist to improve force production
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Muscular Adaptations to Anaerobic Training

A
  • Muscular growth
  • Fiber size changes
  • Fiber type transitions
  • Structural and architectural changes
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Hypertrophy

A
  • The enlargement of muscle fiber cross-section area (CSA) following training
  • There’s a positive relationship between hypertrophy and strength
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What happens to the structure in muscle as a result of hypertrophy?

A
  • Net accretion of actin, myosin, myofibrils, titin, and nebulin
  • Increases in these components leads to a larger muscle size
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Hyperplasia

A

An increase in the number of muscle fibers via longitudinal fiber splitting in response to high-intensity resistance training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Continuum of fiber types (least oxidative to most oxidative)

A

IIx –> IIax –> IIa –> IIac –> IIc –> Ic –> I

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What fiber type transitions are possible as a result of training?

A

Changes in subtypes are possible, but the proportions for the fiber types are genetically determined

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What changes occur to type IIx fibers?

A

Type IIx fibers represent a “reservoir” that change into amore oxidative form along the continuum as a result of training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

How does pennation adapt to resistance training?

A

Pennation angle increases, allowing for greater CSA, leading to greater force production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Other muscular adaptations

A
  • Decreased mitochondrial density
  • Decreased capillary density
  • Substantial reductions in muscle and blood pH
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Examples of connective tissue

A
  • Bone
  • Tendons
  • Ligaments
  • Fascia
  • Cartilage
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Types of bone

A
  • Trabecular (spongy)
  • Cortical (compact)
  • Cortical bone is dense and forms a compact outer shell surrounding the trabecular bone
33
Q

What happens to bone as a result of resistance training

A
  • Osteoblasts migrate to the bone surface and begin bone modeling
  • Osteoblasts manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
  • These proteins form the bone matrix and eventually become mineralized as hydroxyapatite
34
Q

Hydroxyapatite

A

Calcium phosphate crystals

35
Q

Where does new bone formation occur?

A

The outer surface of the bone (periosteum), increasing diameter and strength

36
Q

Minimal Essential Strain (MES)

A
  • The threshold stimulus that initiates new bone formation

- Thought to be 1/10 of the force required to fracture bone

37
Q

Bone Mineral Density (BMD)

A

The quantity of mineral deposited in a given area of the bone

38
Q

How long does bone take to adapt to training?

A

6 months or longer

39
Q

Principles of training to increase bone strength

A
  • Specificity of loading
  • Speed and direction of loading
  • Sufficient volume
  • Appropriate exercise selection
  • Progressive overload
  • Variation
40
Q

Specificity of Loading

A
  • Demands the use of exercises that directly load the particular region of interest of the skeleton
  • This is because if the body interprets a force as new or novel, they will stimulate bone growth in the area that is receiving the strain
41
Q

Osteoporosis

A

A disease in which BMD and bone mass become reduced to critically low levels

42
Q

Osteogenic Stimuli

A
  • Factors that stimulate new bone formation
43
Q

Structural Exercises

A

Exercises which direct the force vectors primarily through the spine and hip

44
Q

Exercises meant to stimulate bone growth should:

A
  • Involve multiple
  • Direct the force vectors primarily through the spine and hip
  • Apply external loads heaver than those with single-joint assistance exercises
45
Q

Progressive Overload

A

Progressively placing greater than normal demands on the exercising musculature

46
Q

Stress Fracture

A

Microfractures in bone due to structural fatigue

47
Q

Training variation and bone growth

A

Changing the distribution and direction of the force vectors by using a variety of exercises continually provides a unique stimulus for new bone formation

48
Q

Collagen Fiber

A
  • The primary structural component of all connective tissue
  • Type I for bone, tendon, and ligaments
  • Type II for cartilage
49
Q

Procollagen

A
  • The parent protein of collagen
  • Synthesized and secreted by fibroblasts
  • Consists of three protein strands twisted around each other in a triple helix
50
Q

Microfibril

A

The parallel arrangement of filaments in collagen

51
Q

Sites where connective tissues can increase strength and load-bearing capacity

A
  • The junctions between the tendon/ligament and bone surface
  • Within the body of the tendon/ligament
  • In the network of fascia within skeletal muscle
52
Q

Specific changes within a tendon that contribute to its increase in size and strength

A
  • An increase in collagen fibril diameter
  • A greater number of covalent cross-links within the hypertrophied fiber
  • An increase in the number of collagen fibrils
  • An increase in the packing density of collagen fibrils
53
Q

Tendon Stiffness

A
  • Force transmission per unit of strain, or tendon elongation
  • Increases as a result of resistance training
54
Q

Main functions of cartilage

A
  • Provide a smooth joint articulating surface
  • Act as a shock absorber for forces directed through the joint
  • Aid in the attachment of connective tissue to the skeleton
55
Q

Types of cartilage

A
  • Hyaline

- Fibrous

56
Q

Hyaline Cartilage

A

Articular cartilage

57
Q

Fibrous Cartilage

A

A tough form of cartilage found in the intervertebral disks of the spine and at the junctions where tendons attach to bone

58
Q

Endocrine responses to anaerobic training

A
  • Acute changes during and after exercise
  • Chronic changes in the acute response to a workout
  • Chronic changes in resting concentrations
  • Changes in hormone receptor content
59
Q

Acute changes during and after exercise

A
  • Elevated concentrations of testosterone, molecular variants of growth hormone, and cortisol for up to 30 minutes in men
  • Changes occur quickly and then rapidly stabilize
60
Q

Chronic changes in the acute response to a workout

A

Any chronic adaptations in acute hormonal response patterns potentially augment the ability to better tolerate and sustain prolonged high exercise intensities

61
Q

Chronic changes in resting concentrations

A
  • Chronic changes in resting hormone concentrations are unlikely
  • Resting concentrations likely reflect the current state of the muscle tissue in response to substantial changes to the training program and nutritional factors
62
Q

Changes in hormone receptor content

A
  • Resistance training upregulates androgen receptors within 48-72 hours after the workout
63
Q

Acute cardiovascular responses to anaerobic exercise

A
  • HR, stroke volume, cardiac output, and BP all increase significantly during resistance exercise
64
Q

Factors affecting increased blood flow in anaerobic training

A
  • Intensity of the resistance
  • Duration of the effort
  • Size of the muscle mass activated
65
Q

Reactive Hyperemia

A
  • Muscular contractions greater than 20% of maximal voluntary contraction impedes peripheral blood flow during a set
  • Blood flow increases during the subsequent rest period
66
Q

Chronic cardiovascular adaptations at rest

A
  • Heavy resistance training does little to enhance resting cardiac function
  • Greater improvements may occur with a high-volume program with short rest periods
67
Q

Changes in cardiac dimensions from chronic resistance training

A
  • Absolute left ventricular wall thickness and mass increases
  • Little or no change in left ventricular chamber size or volume
  • Higher absolute posterior left ventricular and intraventricular septum wall thickness
68
Q

Chronic adaptations of the acute cardiovascular response to anaerobic exercise

A

Chronic training reduces the cardiovascular response to an acute bout at a given workload

69
Q

Ventilatory response to anaerobic exercise

A
  • Ventilation rate is either unaffected or only moderately improved by anaerobic training
  • Increased tidal volume and breathing frequency with maximal exercise
  • Improves ventilation efficiency (reduced ventilatory equivalent)
70
Q

What affect does resistance training have on aerobic training?

A
  • Heavy resistance training has limited, if any, negative effects on aerobic power
  • Power development appears to be negatively affected more than strength during concurrent training
71
Q

Overtraining

A

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

72
Q

Overreaching

A
  • AKA functional overreaching (FOR)

- Excessive training that leads to short-term decrements in performance

73
Q

Nonfunctional Overreaching (NFOR)

A

Intensification of a training stimulus continues without adequate recovery and regeneration

74
Q

Overtraining Syndrome (OTS)

A
  • Prolonged maladaptation of not only the athlete, but also of several biological neurochemical, and hormonal regulation mechanisms
  • Inability to sustain high-intensity exercise
75
Q

Types of OTS

A
  • Sympathetic overtraining syndrome

- Parasympathetic overtraining syndrome

76
Q

Sympathetic Overtraining Syndrome

A
  • Increased sympathetic activity at rest
  • Thought to develop before the parasympathetic syndrome
  • Predominates in younger athletes training for speed or power
77
Q

Parasympathetic Overtraining Syndrome

A
  • Increased parasympathetic activity at rest and with exercise
  • Eventually all states of overtraining culminate in the parasympathetic syndrome and the chronic suppression of most physiological systems
78
Q

Detraining

A

A decrement in performance and loss of the accumulated physiological adaptations following the cessation or reduction of anaerobic training

79
Q

How long does it take for detraining to occur

A

Strength can be maintained for ~4-6 weeks

Certified Strength & Conditioning Specialist (24 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions