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NSCA CSCS Flashcards > Chapter 5 - Adaptations to Anaerobic Training Programs > Flashcards

Chapter 5 - Adaptations to Anaerobic Training Programs Flashcards

1
Q

Actin

A

One of the main contractile proteins in muscle fibers

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2
Q

Anaerobic alactic system

A

Phosphagen and CP system.

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3
Q

Anaerobic lactic system

A

Glycolytic system.

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4
Q

Anaerobic training

A

Intense training that requires ATP regeneration at a faster rate than the capability of the aerobic system.

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5
Q

Bilateral deficit

A

Force produced when both limbs contract is lower than the sum of unilateral force production in each limb.

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6
Q

Bilateral facilitation

A

Force produced when both limbs contract is greater than the sum of unilateral force production in each limb.

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7
Q

Bone matrix

A

Collagen fibers that calcify into hydroxyapatite to form the bone structure

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8
Q

Bone mineral density (BMD)

A

Quantity of mineral deposited in a given area of bone

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9
Q

Collagen

A

The primary structural component of all connective tissue

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10
Q

Cortical bone

A

Hard outer bone layer that surrounds the trabecular bone

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11
Q

Cross-education

A

Unilateral resistance training increases strength and neural activity in the contralateral resting muscle

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12
Q

Cross-linking

A

Strong chemical bonds between collagen molecules

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13
Q

Detraining

A

A decrement in performance and loss of physiological adaptations following the cessation of anaerobic training or substantial reduction in volume, intensity, or frequency

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14
Q

Elastin

A

Elastic fibers found in ligament tissue

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15
Q

Electromyography (EMG)

A

Electrical measure of muscle activation

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16
Q

Fibrous cartilage

A

Tough cartilage found in intervertebral disks and at the tendon-bone junctions

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17
Q

Functional overreaching (FOR)

A

Excessive training leading to short term detriments in performance.

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18
Q

Hyaline cartilage

A

Articular cartilage found on the ends of bones

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19
Q

Hydroxyapatite

A

Calcium phosphate crystals - forms the bone matrix

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20
Q

Hyperplasia

A

increase in muscle fibers via longitudinal splitting in response to high-intensity resistance training.

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21
Q

Hypertrophy

A

Increase in muscle cross-section via the addition of new fibers or enlargement of existing fibers.

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22
Q

Mechanical loading

A

The addition of external load to the body via resistance training.

23
Q

Microfibril

A

A pair of collagen filaments

24
Q

Minimal essential strain (MES)

A

The threshold stimulus for new bone formation

25
Q

Motor unit

A

alpha motor neuron and muscle fibers it activates

26
Q

Myogenesis

A

Muscle protein synthesis and growth

27
Q

Myosin

A

One of the main contractile proteins in muscle fibers

28
Q

Myotatic reflex

A

Neural reflex caused by muscle spindles that enhances the involuntary elastic properties of muscle and connective tissue to increase force production

29
Q

Nebulin

A

One of the structural proteins in muscle tissue

30
Q

Neuromuscular junction

A

Junction between the motor neuron and the muscle fibers it innervates

31
Q

Nonfunctional overreaching (NFOR)

A

Stagnation of decrease in performance, increased fatigue, decreased vigor, and hormonal disturbance that can last from weeks to months

32
Q

Osteoblasts

A

Cells in the bone that lay down collagen following damage to the bone from resistance training

33
Q

Osteogenic stimuli

A

Factors that stimulate new bone formation

34
Q

Osteoporosis

A

A disease where BMD and bone mass are reduced to critically low levels

35
Q

Overreaching

A

Short term detriments to performance following excessive training

36
Q

Overtraining

A

Decrease in health and performance from a combination of excessive frequency, volume, or intensity without sufficient rest, recovery, and nutrient intake

37
Q

Overtraining syndrome (OTS)

A

Prolonged maladaptation of biological, neurochemical, and hormonal regulation mechanisms

38
Q

Parasympathetic overtraining syndrome

A

The final phase of overtraining marked by increased parasympathetic activity at rest and during exercise

39
Q

Peak bone mass

A

Highest bone mass that an individual has in life.

40
Q

Pennation angle

A

The angle of muscle fibers relative to an imaginary line between the origin and insertion.

41
Q

Periosteum

A

The outer bone surface

42
Q

Procollagen

A

The parent protein to collagen synthesized and secreted by fibroblasts

43
Q

Progressive overload

A

Progressively placing greater than normal demands on musculature

44
Q

Rate-pressure product

A

A measure of myocardial work - heart rate x systolic blood pressure

45
Q

Reactive hyperemia

A

Increase in blood flow to the working tissue following a set

46
Q

Selective recruitment

A

Allows advanced lifters to“skip over” the type I fiber recruitment associated with the size principle in order to rapidly generate maximum force by immediately recruiting type II fibers- i.e. Olympic weightlifters

47
Q

Size principle

A

Motor units are recruited in selective order based on recruitment threshold and firing rate.

48
Q

Specificity of loading

A

Principle that demands the loading of the skeletal region where bone growth is desired

49
Q

Stress fractures

A

Microfractures in the bone due to structural fatigue

50
Q

Structural exercises

A

Exercises that direct force vectors through the spine and hip

51
Q

Tendon stiffness

A

the amount of force required per unit of tendon elongation

52
Q

Titin

A

One of the structural proteins in muscle tissue

53
Q

Trabecular bone

A

Spongy bone tissue found inside the bone structure

54
Q

Ventilatory equivalent

A

The ratio of air ventilated to oxygen used by tissues

NSCA CSCS Flashcards (24 decks)

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