exam 3 Flashcards
muscular fitness
strength gains as a percent of initial strength
hypertrophy
increase in muscle size
hyperplasia
increase in muscle fiber size
and # of muscle cells
atrophy
loss of size, or mass, of body tissue with disuse
strength gains result from
increase in muscle size
altered neural control
Neural factors affecting strength
SCARR
1. synchronization of motor units
2. coactivation of agonist and antagonists
3. Autogenic inhibition
4. recruitment of motor units
5. rate coding of motor units
synchronizing of motor units
generally recruited asynchronously
coactivation of agonist and antagonist’s muscles
normally, the antagonist opposes the agonist force
reduced coactivation may lead to strength gains
autogenic inhibition
reflex inhibition of a motor neuron in response to excessive tension in the muscle fibers it supplies
RT can override these protective mechanisms
rate coding of motor units
frequency of discharge may increase with RT
-ballistic type training appears to be most affective
recruitment of motor units
more motor units are recruited due to increased neural drive to alpha- motor neurons
transient hypertrophy
increased muscle size that develops during and immediately after a single exercise bout
-due to edema formation from plasma fluid
-disappears within hours after exercise
-sarcoplasmic expansion
chronic hypertrophy
increase in muscle size that occurs with long term RT
-reflects actual structural change in muscle due to
-fiber hypertrophy
-fiber hyperplasia
-myofilaments
chronic hypertrophy maximized by
high-velocity eccentric training (change of direction)
-stressed stretch reflex and periodized program trains stretch reflex
-disrupts sarcomere Z lines (protein remodeling)
protein synthesis
adding in myofilaments and protein to be synthesized
sarcoplasmic hypertrophy
sarcoplasm grows faster than the muscle
what type of cell repairs muscles
satellite cells
BCAA branches chains amino acid
stimulate additional protein
mTOR
enzyme in a pathway that causes protein synthesis
loading/resistance training stimulate
mTOR
insulin stimulates
m TOR
testosterone hormone
anabolic hormone
promotes large increase in muscle mass
anabolic hormone
stimulates the building of things
catabolic hormone
adrenaline, cortisol and glucagon.
early increase to muscle strength
due to increased voluntary neural activation
in the first 8-10 weeks
long term increase in muscle strength
associated with muscle hypertrophy
-net increase in protein synthesis takes time to occur
-after first 10 weeks
type 2 fibers become more ____ with aerobic training
oxidative
type 1 fibers become more ____ anaerobic training
anaerobic
fiber type conversion from 2a to 2x possible under certain conditions
high intensity training or resistance training
atrophy due to immobilization
major changes in the 6 hours
lack of muscle use = reduce rate of protein synthesis
-initiates process of muscle atrophy
which fiber type is more affected by immobilizing
type 1 fibers
causes of muscle atrophy
decrease in working out, more unloading
what makes you sore?
exhaustive, high-intensity exercise
-first time doing that exercise
-eccentric contractions
when do you experience soreness
during and immediately after exercise 1-2 days later
acute muscle soreness
pain and soreness experienced during and immediately after exercise that lasts several minutes to several hours
what causes acute muscle soreness
-accumulation of metabolic by-products
-edema: fluid shifting from the blood plasma into the tissues
DOMS
muscle soreness that develops 1-3 days after a heavy bout of exercise that is associated with actual injury within the muscle
cause of doms
eccentric contractions
DOMs is classified as a
type 1 muscle strain
muscle of enzymes in blood indicate ___ and suggest _____
DOMS and suggests damage to muscle membrane
the more creatine kinase
= the more DOMS
muscle cell enzymes in blood cause
swelling and pain
sarcomere Z disk
transmit force when muscle fibers contract
-z disk and myofilament damage after eccentric work
Sequence of events of DOMS
- high tension in muscle = structural to muscle (zdisks), cell membranes
- membrane damage disturbs CA2 homeostasis in injured fiber
-inhibits cellular respiration
-activated enzyme that degrade z-disks - after few hours, circulating neutrophils increase inflammatory response
- products of macrophage activity, intracellular contents accumlate
-histamine. kinins, K+
damage to the muscle fiber and plasmalemma sets up chain of events
release of intracellular proteins -CK
increase in muscle protein turnover
loss of strength results from
- physical disruption of the muscle - cell membrane and z disks
- failure within the excitation-contraction coupling process
- loss of contractile protein - actin, myosin, troponin, tropomyosin
muscle damage decreases
glycogen resynthesis- metabolic
cardiorespiratory endurance
ability to sustain prolonged, dynamic exercise
fick equation (how you calculate VO2)
VO2= SV x HR x (a-v)O2 difference
Cardiac Output (Q)
SV x HR
SV increases after training which increases
plasma volume and RBC
increase in RBC =
O2 delivery
EDV =
end of relaxation phase
preload
volume of blood in the ventricle at end of diastole EDV
frank starling mechanism
the larger volume in left ventricle the more forceful the contraction
SV
the amount of blood that one contraction pumps
training causes left ventricle hypertrophy =
larger contraction
afterload
resistance (BP) left ventricle must overcome to circulate blood
-increase hypertension and vasoconstriction
increased afterload =
increase cardiac output
prolonged vasodilation will
lower BP and exercise decreases after load
blood pressure lowers =
lower after load
(pressure to overcome)
intrinsic HR
100 bpm (sympathetic)
parasympathetic controls vagal tone which
lowers intrinsic heart rate
submaximal HR
decrease HR for given absolute intensity
-increase vagal tone
-increase stroke volume
increase capillary recruitment for vascular shunting
controls where the blood flow is and isnt
increase capillaries =
improved capillary exchange of O2, CO2, fat, glucose, horomones
increase in total blood volume
prevents ant decrease in venous return as a result of more blood in capillaries
-helps maintain proper EDV
when blood volume increases so does
-plasma protein and plasma NA causes water retention
- RBC volume and O2 delivery
-decrease in plasma viscosity
5 factors enhance blood flow due to higher fitness
- increase in capillarization
- greater vasodilation
- more effective vascular shunting
- increased blood volume
- Increase SV
increase vasodilation because of
increase nitric oxide production
pulmonary diffusion is improved through
endurance training and pulmonary perfusion
perfusion is improved because of
increased capilarries
increase in (A-V)O2 difference due to
increase in O2 extraction in blood flow due to increase in carrying capacity (hemoglobin increases and RBC carries hemoglobin)
-due to increase oxidative capacity
-mitochondria and ETC
muscular system adaptions
capillary supply - better supply of O2 and nutrients and hormones
myoglobin
fiber size
mitochondrial function - muscular system adaptions
increase O2 consumption
bioenergetics, = krebs, beta ox, ETC
increase fatigue
by-product of increasing mitochondria
SDH and citrate synthase enhance glycogen sparing
glycogen sparing
using fat once glycogen is low to prevent hitting a wall
lactate threshold
the point at which the mitochondria cant soak up anymore pyruvate so it turns to lactate and spills into the blood
more mitochondria and lactate threshold
more mitochondria allows for them to consume more pyruvate which means it takes longer to hit lactate threshold
RER fat and carbs
0.70 and 1.0
RER decreases at
both absolute and relative submaximal intensites
low endurance leads to fatigue which affects
-muscular strength
-reaction times
-agility and coordinated reduced
-concentration and alertness
anaerobic power doesnt use
oxygen to make ATP
anaerobic pathways
Glycolysis and PCR
ATP PCR system
an increase in CK activity and PFK = more PCr stored in muscle
COX
mitochondria enzyme that helps use O2 better to burn fat
-released during HIIT
muscular strength
maximal force that a muscle can generate
muscular power
rate of performing work
power =
force x velocity
force
strength
velocity
distance/ time
measuring power using
margarita step test
wingate cycle test
muscular endurance
capacity to perform repeated muscle contractions over time
sit up and push up test
increased muscular endurance through
gains in muscle strength
aerobic power
rate of energy release by oxygen-dependent metabolic processes
maximal aerobic power:
maximal capacity for aerobic resynthesis of ATP
primary limitation of aerobic power
cardiovascular system
measuring aerobic power
VO2 max tests
anaerobic power
rate of energy release by oxygen-independent metabolic processes
maximal anaerobic power
maximal capacity of anaerobic systems to produce ATP
-measurements wingate tests
principles of training
- individuality
- specificity
3.reversibility - progressive overload
- variation
individuality
training program must consider the specific needs, ability, and goals of the individual for whom is being desinged for
high responders
people who show great improvement to a training program
low responders
people dont respond to the same program
specificity
training program must stress the physiological systems critical for optimal performance in a given sport to achieve desired training adaptions in that sport
must focus on mode and intensity
reversibility
adaptions gained will go away upon a decrease in volume or intensity
progressive overload
to maximize benefits of a training program the training stimulus must be progressively increased as the body adapts to the current stimulus
strength training overload
as strength increases, resistance, and or repetitions must increase further increase strength
distance training overload
as comfort running/cycling a distance increases, training distance must increase to further distance improvment
progressive resistance training program overload
changing volume or intensity to maintain overload
progressive endurance training program
changing volume or intensity to maintain overload
variation
systemic process of changing one or more variables in an exercise program (mo, volume, or intensity)
microcycle
focuses on daily and weekly training variation
1-4 weeks
mesocycle
duration is determined by major competitions
-lasts several weeks to months
macrocycle
focuses on the goal or competition or seasons
end goal
basic steps in designing an RT program
- perform a needs anaylsis
- conduct a fitness test
- prescribe program based upon (goals, needs analysis and health)
exercise order within a workout
large muscle groups
multijoint before single joint
high intensity before low intensity
free weights
resistance is constant through range of motion
-stabilizes muscles
eccentric training
muscles ability to resist force greater than with concentric training
eccentric is important for muscle
hypertrophy
isokinetic
movement at a constant speed
-strong force opposed by more resistance
-weak force opposed by less resistance
plyometrics
uses stretch reflex to recruit more motor units
electrical stim
pass currents across a muscle or motor nerve
core
abdominal muscles
glutes, hip
pelvic floor
-proximal stability aids distal mobility
core training
provides a foundation for greater force production and force transfers to extremities
-mostly type 1 just like soleus
ATP Pcr
sprints
non oixdative substrate level phosphorylation
Glycolytic
non-oxidative, long sprint, middle distance
ox phos
long distance
interval training
consists of repeated bouts of high to moderate intensity exercise interspersed with periods of rest
intensity portion of interval trianing
based on goals
should replicate what your goals are and sport in
duration of rest of interval training
depends on how rapidly an athlete recovers
continuous training
training at low to moderate to high intensities with out stopping to rest
-energy targeted: Ox phos
fartlek training
vary pace from sprint to jog at discretion
interval circuit training
training program that involves rapid movement from one exercise to another around a “circuit” or set exercises
