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Health Promotion and Fitness Management > Exam 2 Week 4 > Flashcards

Exam 2 Week 4 Flashcards

1
Q

anaerobic training includes high intensity, intermittent bouts of exercise such as…

A

weight training, plyometric drills, speed and agility and interval training

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2
Q

the primary biological energy system that supply for the anaerobic exercise is the

A

phosphagen and fast glycolysis

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3
Q

can gains in the muscle occur without structural changes to the muscle? how

A

yes, because of neural adaptations

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4
Q

neural adaptations are the primary source of strength gains in the first ___ weeks of training.

A

8-10

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5
Q

after 10 weeks, _____ becomes the primary source of strength gains.

A

muscle hypertrophy

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6
Q

what other neural adaptations account for strength gains in muscle tissue (in the early stages of RT program, these account for more then 50% of gains).

A
  • motor unit recruitment
  • increased frequency of nerve firing rate
  • improved synchronization of motor unit activation
  • removal of inhibition
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7
Q

where are some potential sites for neuromuscular system adaptations

A

increased firing rate, GTO inhibits, increased stretch reflex, greater stimulation at the junction, for more action potentials

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8
Q

what is a motor unit composed of

A

a single alpha motor neuron and the muscle fibers it innervates

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9
Q

the alpha motor neuron determines what

A

if the muscle fibers are Type I, Type IIa or IIx

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10
Q

TF: motor unit distribution is largely genetically determines, with little change from across the lifespan

A

TRUE

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11
Q

describe the characteristics of a Type I motor unit

  • cell body size
  • # fibers it innervates
  • function
  • levels of aerobic endurance
A

small cell body, innervates less then 300 fibers.

high capacity for fine motor control and high level of aerobic endurance.

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12
Q

describe the characteristics of a Type II motor unit

  • cell body size
  • # fibers it innervates
  • function
  • levels of aerobic endurance
A

larger cell body, and innervates over 300 fibers. generate force, because of the more fibers and larger muscles. and poor aerobic endurance.

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13
Q

do motor units fire synchronously or asynchronously and why

A

async. because there are excitatory and inhibitory impulses

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14
Q

can you make gains in strength by improved synchronous contraction of the motor unit? why?

A

yes, because more units fire at the same time, so there is a faster muscle contraction and more force. also, EMG activity becomes higher too

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15
Q

type I fibers are for…
type IIa fibers are for…
type IIx fibers are for…

A

I: endurance
IIa: 1 mile run
IIx: short explosive events. like sprinting or explosive.

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16
Q

which fiber produces the most power

A

type IIx

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17
Q

TF: the order of recruitment of motor units is directly related to the size of the motor neuron

A

true

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18
Q

which fiber type gets recruited first, and why

A

Type I because they are lower threshold and have lower force capabilities.

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19
Q

TF: to get to the high threshold motor units the body doesn’t need to recruit the lower threshold motor units first

A

false, the lower threshold (type I) must be recruited first, to get the high threshold units.

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20
Q

TF: changes occur to the motor unit with prolonged anaerobic training

A

true

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21
Q

training may produce a small shift (<10%) in the percentage of…

A

Type I and Type II fibers.

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22
Q

how can motor units change?

A

there can be a subtype change. for example, with training, you can shift you IIa fibers to IIx fibers. based on your training needs.

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23
Q

what happens to type II fibers as we age? how is this clinically relevant

A

the fiber number of motor unit decreases, which accounts for the large percent of type I as we age. Your ability to produce contractions will decrease as you age.

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24
Q

what are some possible changes with anaerobic training at the neuromuscular junction

A

increased area of the NMJ.
increase in Ach receptors.
increased end plate perimeter, length and area with more receptors.
More dispersed synapses, to have a greater length of nerve terminal branches.

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25
Q

Type I fibers AKA

Type II fibers AKA (subgroups)

A

Type I: slow twitch or slow oxidative

Type II: fast twitch or fast glycolytic ANAEROBIC (IIa, IIx, IIc)

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26
Q

fill in the following for type I fibers:

  • oxidative capacity
  • glycolytic capacity
  • contractile speed
  • fatigue resistance
  • motor unit strength
A
  • high
  • low
  • slow
  • high
  • low strength
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27
Q

fill in the following for type IIx fibers:

  • oxidative capacity
  • glycolytic capacity
  • contractile speed
  • fatigue resistance
  • motor unit strength
A
  • low
  • high
  • fast
  • low
  • high
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28
Q

with heavy RT, how do all muscle fibers get larger

A

because more motor units are recruited in a sequential order, by their size, to produce high force.

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29
Q

how does CNS adaptation and recruitment help with speed and power in a movement

A

advanced powerlifters may not have the principle “recruit small first, then large”. they may just recruit large first, and get larger power or speed in the movement

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30
Q

hypertrophy

A

same number of fibers, but an increase in the CSA of existing fibers

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31
Q

what is hyperplasia

A

increase the number fibers, via longitudinal fiber splitting.

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32
Q

what are the two types of hypertrophy

A

transient (immediately after a workout because an increase in blood flow) an chronic (significant)

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33
Q

hypertrophy is a result of increased… from an increase in…. synthesis

A

number of sarcomeres and increase in the actin and myosin. thanks to an increase in protein synthesis

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34
Q

during exercise, PRO is broken down, but there is an increase in synthesis following exercise which is ___x more than at rest, and that window stays open for ___ hours

A

3-5x, 24 hours.

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35
Q

the process of hypertrophy requires 3 things, what are they

A
  1. increase in the synthesis of contractile proteins of actin and myosin in the myofibril.
  2. increase in the number of myofibrils within a fiber
  3. new myofilaments added to myofibril, so you get an increase in diameter.
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36
Q

can humans, who are under very high intensity strength training programs, haver hyperplasia. what may be the percentage of increased number of fibers?

A

yes, but super super rare, only if on the program for a long time, and exercise intensity is extremely high
5-10%

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37
Q

how does skeletal muscle adapt to anaerobic training (3)

A
  • increasing its size
  • facilitating fiber transitions, so that shift from subtypes, like Type IIa-Type IIx.
  • enhancing its biochemical and ultra-structural components (fibers storing more creatine and glycogen for more ATP synthesis)
38
Q

what happens to mitochondria density, capillary density and buffering capacity within the muscle with RT

A

decreased, decreased, (don’t need as much oxygen for the anaerobic training)
and increased buffering capacity.

39
Q

high intensity strength training is more effective then low intensity strength training for… (3)

A
  • anaerobic power
  • timed task performance
  • maintain strength after detraining.
40
Q

what is the benefit of low intensity strength training

A

helps to improve the timing of performance.

41
Q

anaerobic training produces significant structural changes to CT, including

A

bone, tendon and ligaments, fascia and cartilage

42
Q

how can exercise programs be designed to stimulate bone formation

A
  • use exercises that directly load the particular region of the skeleton
  • use structural exercises to direct force vectors through the spine and hip, to allow the use of greater loads in training.
  • overload the MSK system, and increase the load when you become accustomed
  • vary exercise selection to change the distribution of the force vector to continually present a unique stimulus
43
Q

RT in addition to what is most effective for increasing bone density

A

impact loading.

44
Q

in the systematic review of physical exercise on BMD in older men, are changes specific to the region that is exercised

A

yes

45
Q

what type of RT is needed to reduce the risk for developing osteoporosis

A

ongoing

46
Q

how do you design a program to stimulate CT adaptations in tendons, ligaments and fascia,

A

full ROM for collagen.
high intensity loading
(low-mod intensity doesn’t change collagen)
forces exerted throughout the full ROM

47
Q

TF: connective tissue and muscle are highly adaptable

A

true

48
Q

for connective tissue, mechanical loading stimulates

A

collagen synthesis

49
Q

a tendons CSA ____ in response to strength training

A

increases

50
Q

tendon protein synthesis increases significantly after exercise, with a peak at ___ post exercise

A

24 hours

51
Q

how can exercise be designed to promote healthy cartilage

A
  • weight bearing forces, and complete ROM movements (to maintain tissue viability)
  • aerobic to increase cartilage thickness
  • strenuous exercise, does NOT cause DJD
52
Q

does strenuous exercise appear to cause degenerative joint disease

A

no

53
Q

an exercise program of step aerobic jumping, high impact aerobic and one flexion limited to 70 degrees showed what in post- menopausal women?

A

statistically significant increase in hyaline articular cartilage

54
Q 
what does acute anaerobic exercise do for ...
CO
SV
HR
Oxygen uptake 
SBS
Blood flow to muscles
A 
increases
increases 
improves
increases 
improves 
increases.
55
Q

what does anaerobic exercise do to resting HR and BP

A

it may decrease it, or have no change .

56
Q

how does anaerobic training affect ventilation

A

it doesn’t limit resistance exercise, and therefore is unaffected or only moderately improved by anaerobic training.

57
Q

what affects may cross training of both RT and aerobic have on strength and power

A

you may not get as many gains, especially if you are training at a high intensity, with a high volume and high frequency

58
Q

does heavy RT have adverse effects on aerobic power

A

no

59
Q

what does circuit training do for capillary density

A

improves it

60
Q

what does circuit training do to oxidative capacity and how

A

increases it, through an increase in citrate synthase activity

61
Q

what does circuit training do to VO2 max

A

increases it

62
Q

training bouts performed for ___ or less result in gains in strength, but not in enzyme activity

A

6 seconds

63
Q

training bouts performed for ___ result in improvements in creatine kinase activity

A

30 seconds

64
Q

do shorter or longer training bouts lead to improvements in short burst activities?

A

longer! because the longer improves the creatine kinase activity.

65
Q

anaerobic training with ____ bouts increases activity of key glycolytic enzymes

A

30 seconds.

66
Q

does sprinting lead to implements in fatigue, or power output with RT

A

no

67
Q

an increase in glycolytic enzymes does what with the muscles ability

A

the muscle can maintain higher levels of tension for longer durations

68
Q

what are the 6 performance improvements from anaerobic training

A 
strength 
power 
local muscle endurance
body composition 
flexibility 
aerobic capacity.
69
Q

do strength gains occur rapidly in the beginning of a program for trained or untrained

A

untrained

70
Q

are heavier or lighter loads more effective for fiber recruitment

A

heavier

71
Q

the effects of training are related to the…

A

type of exercise used
intensity
volume

72
Q

for power, heavy RT with (fast or slow) velocities of movement leads to improvements of max strength

A

slower

73
Q

power training increases force output at (higher or lower) velocities and rate of force development

A

higher

74
Q

with power, peak power output is maximized during the jump squat with loads corresponding to ___ to ____ of the squat 1RM?

A

30-60%

75
Q

for the upper body, peak power output can be maximized during ballistic BP throws using loads corresponding t o___ to ___ % of the 1RM BP

A

46-62%

76
Q

skeletal muscle adaptations to anaerobic muscular endurance training include (5)

A
  • increase mitochondria and capillary number
  • fiber type transition
  • buffering capacity
  • resistance to fatigue
  • metabolic enzyme activity
77
Q

RT can increase what type of mass

A

free fat mass

78
Q

RT can reduce body fat by

A

1-9%

79
Q

TF: RT leads to increases in lean tissue, metabolic rate, energy expenditure

A

true

80
Q

can RT help with flexibility

A

yes

81
Q

Does heavy RT affect aerobic capacity

A

not really, unless the person is initially very deconditioned

82
Q

untrained people can experience increases in VO2 max ranging from

A

5-8%

83
Q

what type of programs have been shown to improve VO2max

A

circuit, high volume, short rest periods

84
Q

what are the psychological affects of overtraining

A

change in mood and attention, agitated, decreased desire to train, decreased joy from training

85
Q

what is sympathetic overtraining syndrome

A

acute epi and NE increases beyond normal exercise induced levels. also. increases in HR, BP, RR, hard to WU

86
Q

what are performance signs of overtraining. when does this occur?

A

performance decrements… this is the last to occur

87
Q

what are two mistakes that can lead to overtraining

A

chronic use of high intensity or high volume (not enough recovery time)
and
too rapid progression (overuse)

88
Q

what does an increased level of cortisol show

A

overtraining.

89
Q

which is shown first… psychological or decrements

A

psychological

90
Q

what is the definition of detraining

A

decrement in performance and loss of adaptations, after a bout of no exercise.

91
Q

when can detraining happen

A

when you don’t exercise (sick, injured, holiday)
or
when you have a lower volume, intensity, frequency

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