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Theories of Strength and Conditioning > Exam 1- Anaerobic and Aerobic Adaptations > Flashcards

Exam 1- Anaerobic and Aerobic Adaptations Flashcards

1
Q

How long does the phosphagen system last for?

A

3-15 sec

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2
Q

What is the phosphagen system?

A

ATP/Pcr

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3
Q

How much ATP is stored in muscle

A

2sec

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4
Q

How long does Pcr take to re-synthesize if completely depleted?

A

8 minutes

-2-5 if not completely depleted

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5
Q

How much glycogen is stored in the skeletal muscle?

A

400-500g (2000cal)

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6
Q

How many Atp does Anaerobic Glycolosis produce?

A

3 Atp

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7
Q

How long does it take for lactate to clear if sedentary?

A

60 min

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8
Q

How long does it take lactate to clear if active?

A

30 min

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9
Q

What time period is Glycolosis used for?

A

t after 30sec-30min

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10
Q

Where is glycolosis primarily utilized?

A

high intensity
mid intensity
intermittent team sports

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11
Q

What does the Cori Cycle do?

A

converts lactate to glucose as a fuel source

-taken from muscle

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12
Q

What are the byproducts of the Krebs Cycle?

A

1 ATP
1 FADH
3NADH

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13
Q

What makes up the Oxidative System?

A

Krebs Cycle and Electron Transport Chain

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14
Q

Where is the Oxidative System dominate?

A

greater than 3 minutes mod-low intensity

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15
Q

How many atp can the oxidative system create from one FFA?

A

106

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16
Q

What is the crossover concept?

A

Fat at lower intensities

CHO at higher

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17
Q

What is a hormone?

A

A chemical messenger secreted in one part of the body and used in another`

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18
Q

Is testosterone anabolic or catabolic?

A

Anabolic

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19
Q

Is cortisol anabolic or catabolic?

A

Catabolic

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20
Q

What is the lock and key theory?

A

receptors on SKM can take specific hormones

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21
Q

What are the 3 categories of Hormones

A

Steroid
Polypeptide
Amine

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22
Q

What is an example of a steroid hormone?

A

Testosterone

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23
Q

What is an example of a polypeptide hormone

A

Insulin

Amino Acids

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24
Q

What is an example of an Amine hormone?

A

Dopamine

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25
Q

What are androgens?

A

sex steroid hormones

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26
Q

Where are androgen receptors located?

A 
fat?
 skm
pancreas
liver
hypothalumus
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27
Q

How can you increase androgen creation?

A

Resistance Training

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28
Q

Androgen receptor volume can increase after….

A

1-2 heavy resistance training session

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29
Q

What does testosterone do?

A

promotes growth hormone
increases Lean body mass
increases strength
increases neurotransmitters

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30
Q

What type of training may not increase testosterone?

A

low volume high intensity

-does increase binding cites (receptors)

31
Q

What can you do to increase test concentration?

A 
Large muscle groups
heavy resistance
moderate/high volume
short rest (30-60)
2 or more years training
32
Q

What does growth hormone do?

A 
decreases: glucose utilization
INCREASES: fat oxidation
fat utilization
AA transport
lipolysis
protein synthesis
collagen synthesis
cartilage growth
33
Q

When does growth hormone peak?

A

11pm-4am

34
Q

What is IGF-1 and what does it do?

A

Insulin Growth Factor 1 is a byproduct of growth hormone it aids in the growth of muscle, bone, and tissure

35
Q

What is a main effect of cortisol?

A

stimulates the conversion of amino acids to carbohydrates

36
Q

What does cortisol increase

A

enzymes that break down protein

37
Q

What does cortisol decrease?

A

protein synthesis
glycogenisis
immune cell function

38
Q

Does cortisol have a greater effect on type 1 or 2 muscle fibers?

A

Type II

39
Q

When is cortisol highest?

A

Waking hours

40
Q

How can you counter cortisol in the morning?

A

increase carbs before workout
cho-insulin-glucose
–insulin counters cortisol
Added protein = increased IGF-1

41
Q

What are the two main catecholomines?

A

Epinephrine

Norepeniphrine

42
Q

Where does EPI come from?

A

Adrenals

43
Q

Where does NE come from?

A

sympathetic nerve endings

44
Q

What are the roles of catecholomines?

A 
INCREASES:
force production
metabolic enzyme activities
muscle contraction rate
blood pressure
energy availability
vasodilation
45
Q

What are the catacholomine adaptations to resistance training?

A 
greater secretion during maximal exercise
increase gy
increase igf
increase test
one of first adaptations made
46
Q

What are the neurological adaptations to anaerobic training?

A

Increased recruitment of prime movers
increased firing rate
increased synchronization of action potential

47
Q

What are GTO’s

A 
Golgi tendon organs
protective mechanism
senses stress on tendon
inhibits contraction
wears away with training
48
Q

What are the CNS adaptations to anaerobic training?

A

increased motor cortex activity w/increased force

49
Q

How are muscle recruited?

A

small to large type 1-2

50
Q

What is selective recruitment?

A

bypass type 1 with training

51
Q

What is the force velocity curve?

A

quicker to produce force with less drop off over time with training (see notes)

52
Q

What is the stretch reflex?

A

rapid stretch to fast contraction (box jump)

53
Q

What is cross education?

A

unilateral injury

training uninjured side offsets atrophy

54
Q

What muscle type can you prime to oxidate?

A

Type IIa

55
Q

What are the biochemical adaptations to anaerobic training?

A 
INCREASED:
mitochondrial volume w/type 1 training
creatine kinase (speeds up phosphagen)
56
Q

What are the Hypertrophy Adaptations?

A 
INCREASE 
contractile proteins
type I and II
myofibrils
Sarcoplasmic Reticulum
buffering capacity
57
Q

What are myofibrils?

A

where actin and myosin live

58
Q

What does protein before bed not do?

A

impair growth hormone

change fat oxidation

59
Q

What are the bone adaptations to anaerobic training?

A

bone growth

-varies with load variables

60
Q

How does low-mod int change collagen content?

A

it doesnt

61
Q

Does high intensity and full rom change collagen content?

A

yes

62
Q

Why is training good for cartilage.

A

lacks own blood supply forces synovial fluid nutrients into joint

63
Q

What does resistance training do to body fat?

A

decrease1-9%

64
Q

What is overtraining

A

excessive frequency volume or intensity

65
Q

What does overtraining result in?

A

fatigue illness and injury

66
Q

What is overreaching?

A

short term overtraining

67
Q

What are the psychological markers of overtraining?

A

decreased desire to train

decreased joy from training

68
Q

What can overtraining boost

A

epi/ne

69
Q

How can you check for increased muscle damage with overtraining?

A

creatine kinase
lactate dehydrogenase
myoglobin
interleikins

70
Q

What are the acute responses to aerobic training?

A

increased heart rate and stroke volume
increased cappilorization
increased mitochondrial volume

71
Q

What is the Q equation?

A

HR+strokevolume

72
Q

What is cappilorization?

A

main site of h+ diffusion

faster removal of co2

73
Q

What is the lactate shift attributed to ?

A

shift to type 2 muscle fibers

74
Q

What can aerobic training change with the crosserver graph

A

shift to fats at higher int

Theories of Strength and Conditioning (4 decks)

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