Final second half shit

Question 1

what is exercise

Answer 1

Any and all activity involving generation of force by activated mysckles that results in disruption of homeostasis

Question 2

What is the main goal od the cardiorespiratory part of this exam

Answer 2

the rate limiting factors that influence ATP and the actin myosin crosbridges for exercise purposes

Question 3

Bioenergetics

Answer 3

Essentially just ATP syntheiszation and how we get energy to create movemnt

Question 4

Enzymes

Answer 4

The things that make reactions happen 1st rate limiter they catalyze reactions and usually end in Ase
catabolism - enzyme attaches to molecules and the molecule splits ATP-ADP
Synthesis - molecules combine ADP plus p - ATP

Question 5

Creatine phosphate

Answer 5

Anaerobic system PCR creatine phosphate donates its phosphate ion to ADP to create ATP major limitation is creatine kinase presense of it in the system catalyzes ATP to ADP after it donates to turn into energy and is an enzyme
Other limitations are like the amount of creating phosphate total creatine
In the graph initially you have max ATp then start maximal anaerobic work initially goes down then PCr starts odnating to ADP make more ATp then gradual curve down as creatine kinase breaks down that ATP to tunr into ADP and energy and as PCr or creatine runs out in the system

Question 6

Glycolysis LIMITATIONS

Answer 6

1 glucose to 2 pyruvate ATP NADH and hydorgen ions glucose you get 2 glycogen you get 3 and has a slower resynthesis of ATP
limitations is the availiboility of glucose and glycogen and the amount of phosphofructokinase the amount of lactate dehyrogenase acid production

Question 7

pyruvate to lactae anaerobically LIMITATIONS TOOOOO

Answer 7

Lactate - lactate dehydrogenase catalyzes reaction between pyruvate and NADH and produces lactate NAD and H so glycolysis to lactate produces 4 hydrogen uons total
NAD resyntheis - required for glycolysis resynthesied from NADH pyruvate to lactate pyruvate to oxidative phosphoylation
limitation is amount of lactate dehydrogenase and acid production which can both be incresed with training

Question 8

Hydrogen ions (acid)

Answer 8

Inhibit muscle contraction
Removal via bicarbonate biffering and transport to blood elim as co2 via respiration more training means more bicarbonate in muscle which will help remove those hydrogen ions another thing is that there is supplementation of bicarbonate which used to be popular but if you have too much there is a thin threshold of it and go over than diarrea occurs

Question 9

Oxidative phosphorylation (aerobic system)

Answer 9

Mitochondiria two step processs to synthesise ATP krebs cycles and the electon transport chain

Question 10

Krebs cycle

Answer 10

Acetyl coa is converted to ATP NADh and FADH 2 which enter the electorn transport chain Acetyl coa glucose to pyruvate amino acid to pyruvate fatty acids
limitations of this is the number of mitochondria and the citrate synthase and the succinate dehydrogensae

Question 11

Electron transport chain

Answer 11

H removed from NADH and FADH to then resynthesise NAD and FAD 4 hydorgen ions combine to make water limitations of it is the number of mitochondria and the oxygen availibility peripeheral AVo2

Question 12

Contributions to non steady state

Answer 12

longer duration the less ATp pcr has an impact also know the glycolytic system stays relatively the same no matter the duration

Question 13

Relation to needs analysis

Answer 13

Anaeorbic power - limited by creatine phosphate and glycolysis
Anerobic threshold - limited by glycolysis and oxidative phosphorylation
aerobic power - limited by oxidative phosphorylation

Question 14

Adaptations to exercise

Answer 14

SAID prinicple adaptation are specific to the bioenergetic system which must be stressed to ellicit adaptation there are motor unit specific peripeheral like the creatin phosphate and enzyme concentrations there are muscle speciifc peripheral like th enumber of mito and oxygen extraction and not specific to muscles used lie centeral oxygen delivery

Question 15

Oxygen delivery and utilization

Answer 15

Fick equasion for vo2 cardiac output centeral factors storke vol to left ventricle chamber size and the AVo2 difference the peripheral factor extraction and utilization of oxygen

Question 16

Oxygen extraction

Answer 16

incresed myoglobin concentration like o2 transferred from hemoglobin blood to myoglobinn muscle
incresed capillzarixzation more sites for o2 transfer between hemoglogin and myogobin
Avo2 differnce which can change based ipon how much you have trained at rest uou migh have artirial of 20 and a venos of 5 in untrianed so a 75 percent transfer whereas after training for 2 months you have artial of 20 and venous of 3 so a 85 percent transferknow that at rest its 20-17 artial to venus so just know these numbers go up during exercise

Question 17

Heart rate (normative values)

Answer 17

KNow that healthy active adults shoul dat rest be around 50-75 and max around 180 220-age

Question 18

Stroke volume

Answer 18

Know that active healthy adults should be at 50-75 ml/beat at rest and max should be at 150ml/beat but the gap between pre and post training gets larger as training age gets higher

Question 19

Cardiac output

Answer 19

Hr times SV trained can go up at higher intensities but stay relatively the same until those higher intensities

Question 20

End Diastolic volume

Answer 20

ow much blood is in the ventricle after filling
what Aerobic exercise does to it - increse in cavity size or increse in myocardial compliance frank strline law which is essentially just increse in stretch which also means an increse in contraction strength and amount of blood that can fill also think of stretch storening cycle and this relates as it states eccentric contraction betfore a concentric contraction increses the strength
Limitations of it tho is that the ventricle wall size as that should not get higher and also the thorasic cavity size

Question 21

Training volume and vo2 max

Answer 21

Increse in training volume is needed to increse vo2 max but there is diminishing returns to it cant just keep increseing volume as it leads to injury but there are other things to help like incresing anaerobic thresholds

Question 22

Respiration

Answer 22

Minute ventilation is tidal volume times breathing rate which goes don in less than 8 weeks of trainng (signifying better respiration as work gets “easier and you adpapt to it )
during maximum aerobic exercise min ventilation is 60-85% maximum capacity blood oxygenation is not limited by respiration

Question 23

Does respiration affect oxygen consumption vent cost of exercise

Answer 23

Ventilatory cost of exercise is the amount of oxyegn consumed by respiratory muscles which take up about 9 percent of vo2 at vo2 max
the range of this is between 5-18 percent so aournd 10
Muscles of inspiration are the diaphram as 1 the external intercostals and the third is the pec minor serratus ant and the scalenes as you increse in intensity the last two start doing more work and there is les sinfluence from the diaphram

Question 24

Cardiorespiratory traning intensity

Answer 24

Vo2max is the omst effective and precise way to prescibe traning intensity but is is very expensive and difficult because you have to always know what the vo2 max is
HEart rate max is the least effective and worst possible measure as you have to estimate heart rate first it is also very variable some people have an early spike some have it later easy not not effective but it is practical
The best ways to prescibe is speed or power like waats most practical very eady like what speed what power output what km hr providing absolute and relative values like pace its cheap simple and correct measure

Question 25

Cardiovascular training zones

Answer 25

These zones will always end in odd numbers beacuase the median zone is always the same and is the point at which you break the anaerbic threshold at the end of zone 3 in a 5 zone chart
Zones 1-2 are low intensity zones easier than median and well below the anaerobic trheshold also called base training
zones 4-5 are well above the anaerobic threshold usualyy only trained with interval training as not very sustainable but that being said there are other methods is like a 3 zone or 9 zone or a 7 zone but for all of them the median zone is always going to be the exact same

Question 26

Steady state training approaches

Answer 26

There are a lot of different trainng approaches from high volume to threshold to interval bjt the best one by far is the polarized apprach wher you spend as llittle time as possible at race pace just so that they are aware of the pace they have to run at

Question 27

Polarized traning

Answer 27

Spend 60-70 percent of traning in zones 1-2 spend 0-10 at zone 3 and spend 15-30 at zones 4-5
rationale behind this is that zone 3 is the most strenuous zones as it requires work of every single ofne of the systems so it takes the longest to recovery from and excesive trainign in this zone results in maladaptations
it is also very difficult to recovery from as you need to take days off to recover which measn less overall traingin time time off is bad

Question 28

Modalities (zones)

Answer 28

Zone 1 and 2 are general or specific prep with an emphasis on central adaptations like heart rate and teh circulation of blood ie cross country skier the skiing is specific but running and cycling are general or a runner where running is specific but cycling is general
Zone 3-4-5 specific only but have centeral and peripheral adaptations where specified muscles must be trained peripheral adaptations trying to get the muscle to be better at extracting and utilizing oxygen avo2 non steady state sports training in higher zones

Question 29

Non steady state training

Answer 29

Centeral adaptations zone 1 and 2 may be more effective for high volume where 4 and 5 are more sifficient to ellicit adaptation
peripheral adaptations where zones 1 or 2 are effective for begginers and 4 or 5 are more effective for expeirenced
weork rest interval training based on work to rest ratio from time motion analysis

Question 30

Sport practise as cardiovascular training

Answer 30

for most sports practise, or modified practise is most effective for cardiovascular traning and the most effectve way to take care of the specificity demand (SAID)
peripherl adaptations are specific to muscle groups
running cycling rowing may not use all the muscles desired ie mixed martials arts like sparring and soccer like small sided games

Question 31

EPOC

Answer 31

exercise post exercise oxygen consumption
occurs for steady or non steady state any pA recovery processes have to go through it
incresed energy expenditure for 24-48 hours after exercise where you recover quicker EPOC is greater when intensity increses with the same volume it is also greater with incresed frequency ie 2 for 15 mins vs 1 more 30

Question 32

Energy cost of recovery

Answer 32

Fast recovery - atp synthesis and PCR get about 99 percent within an hour
Slow recovery - lactate metabolism from cori cycle lactate to pyruvate to glucose resynthesized
metabolised in heart liver kidney
muscle recovery na k ATPase pump and sarcoplasmic reticulum Ca pump
other physiological processes which all require ATP

Question 33

ATP and PCr synthesis (recovery rates)

Answer 33

Single exhaustive exercise ATP will go down about 30 percent while PCr will go down 6 percent recovery is 80 percent in one minute and 100 percent in 4 min
Multiple sets exhaustive exercise
- rapid recovery in 3-10 mins
- almost full recovery in 60 mins

Question 34

Cori Cycle

Answer 34

Lactae in blood passes through liver
when blood glucose is low lactate enters the cori cycle
Gluconeogenesis is lactate to pyruvate to glucose
it is a futile cycle kind of like reverse glycolysis where you start and end with the same molecule of glucose buty there is a net loss of ATP
Glycolysis synthesis 2 ATp gluconeogenesis used 6 ATP so a net loss of 4 ATP
If you were to delay carb intake after exercise it would activate the cori cycle for endurance however you dont want to delay it as we want to recovery quicker

Question 35

Increased training frequency

Answer 35

Increse frequency gradually and increse 1 at a tiime so you know what caused the adaptation increse frequency same volume example 1 of volume for 3 days a week divided over 4 days a week ie twice a day same volume as once a day
way of polarizing training

Question 36

What is the role of the training 4 things

Answer 36

Develop program instruct techniques supervise session minitor progress

Question 37

Effetcs of supervision

Answer 37

Essenially just saying there is way nmore benefits and strength increses while supervised ve unsupervised they both gained strength but more was shown in the supervision bracketst
this goes for everything tho supervision post surgery in term of physio was better results compared to unsupervised

Question 38

why is supervision important

Answer 38

proper extersice tecnique better gains
adhereance to actually attending the fitness sessions meaning fewer missed training sessions meaning fewer missed training sessions
incresed effort - train at appropraye intensity they will try harder

Question 39

DOMS

Answer 39

• soreness within 24-48 hrs following exercise
  happens frequently with unaccoostomed exervcise or exercise you aren ot accustomeed to
  mostly with eccentric muscle actions - lengtheng and occurs with concentric too but lengthing mostly so think like resiteance exercise downhill running
  alpine skiing

Question 40

Muscle fiber disruptions

Answer 40

Fibers get seoarated from z line causing muscle damage usually due to eccentric contraction but also concentric

Question 41

muscle soreness does not mean muscle damage!

Answer 41

concentric actions can lead to muscle damage but are rarely associated with DOMS
trained individuals have same decrese in performance but less soreness the repeat bout effect - so why after doing it multiple times does DOMS go away no soreness occuring tells us that maybe its not caused by damage to muscle
warm up also has a decresed effect on DOMS but does not eliminate the decrese in performance so the soreness does go down so if done a proper warm up before hand
performance returns to baseline prior to elimination of DOMS

Question 42

What causes DOMS

Answer 42

Unknown
there are theories that its due to disruptions of connective tissues like the endo peri and epi mysiums
also, another one where the CA k cytokines inflammatory cells leak out of the muscle or also the irritations of nociceptors, which are pain receptors that leak out of the muscle and are sent to the brain as muscle soreness
the main thing is that muscle disruption does not cause it

Question 43

what is muscle damage

Answer 43

• it is the disruption of the z line -
  you as the physician need to be able to say are they talking about muscle fiber disruption membrane disruption musculotenionous disruption evulsion fracture which are all things people say they have damaged but they need to be able to be distinguished
  protein degradation
  extreme protein degradation can lead to rhabdomyolysis
  rehabdomyolysis is the breakdown of muscle leading to protein excretion to blood and may cause renal failue a common indicator of it is brown uring and it occurs commonly after super intense long duration exercise and does not fall into the 24-48 hrs post exercise, another reason why muscle damage does not equal doms

Question 44

Minimizing DOMS

Answer 44

Repeated bout effect where trained individuals are less susceptible to DOMS some peple exerpience DOMS as striaght pain
progression of training vol and intensity where low vol moderate intensity to increased vol and intensity
paying attention to eccentric actions
level running to downhill running
teaching progressions

Question 45

Exercise teaching progressions

Answer 45

Develop basic - specific motor skills
facilitate key elements of motor skills
emphasize basic motor skills incorrectly learned
address physcial fitness limitations flexibility weak muscles poor muscular endurance
For example, things like swimming need full internal shoulder rotation, but things that could limit it is your external rotators as they need tough be flexible eno to allow that full internal rotation

Question 46

Back squats

Answer 46

Need ankle flexibility hip flexibility quad and glute max strength as well as trink strength and stability
dangers are like spine compression loading spine flexion or hyperextension
excessive hip and knee rotation

Question 47

Squat progression

Answer 47

Flexibility to plate squat to overhead squat to front squat to back squat

Question 48

when are teaching progressions required

Answer 48

Resistance exercise like squat variations press variations pull up variations
running
agility like changes in direction decelerations

Question 49

Arguments against teaching progressions

Answer 49

exercises tae too long to teach use simpler exercises
flexibility is not important
flexibility takes too long to develop

Question 50

Ex Ankle dorsiflexions

Answer 50

poor dorsiflexion like from achillies stress fracture akle injuries etc
the main poitn of this is you need to identify what the exercise is and what is it affecting strength or flexibility

Question 51

Ex Spine hyperextension

Answer 51

many exercise promote spine hyperextension - overuse or erector spinae and hip flexors
resistence exercises like squat deadlift and the overhead press
running particularly sprinting
rowing
swimmingh

Question 52

EX hip flexor flexibility

Answer 52

many hip flexors like Sagittarius adductor illiacus psoas rec fem

Question 53

Consequence of hyperextension

Answer 53

nerve root compression with the spine can lead to spondylolysis, which is just a farce and thesis, which is a complete tear

Question 54

Training is a long term process

Answer 54

objectives can be met in short time frames and require many months for adaptations and training in general should start with fundamental components

Question 55

Exercise prescription - warm. up goals and purposes (9)

Answer 55

Main goal is to elevate body temp and prepare body for more intense work
Good warm ups
slowly increse blood flow to skeletal and cardiac muscle
lessen risk of abnormal cardiac rhythm
improve o2 unloading from hemoglobin to myoglobin Bohr effect
increse speed of metabolic reactions
increse o2 consumption above resting
increse nerve conduction velocity and enhanced neural activation above basal levels
increse body temp
decrese joint stiffness and viscoisty
feelings of well-being, mental preparedness, and cognitive function `

Question 56

How does warm up beenfit you

Answer 56

staging or priming of the body provides opportunity to up regulate incrementally as body is normally at homeostasis
may enhance performance or ability to complete bout of exercise
won’t reduce injury (no evidence)

Question 57

2 key elements of a warm up

Answer 57

Elevate ventilation of o2 and elevate muscle temp while minimizing fatigue (effective warm-up is not fatiguing)

Question 58

Physiological responses to warm up body temp

Answer 58

main goal is to warm up body temp not any other things so 5-10-30 mins but you risk fatiuge the longer you go

Question 59

What is the bohr effect

Answer 59

Hemoglobins o2 binding affinity is inversely related to acidity in the muscle and co2 so an increse in co2 or a decrese in blood ph means a lower affinity of hemoglobin
essentially, when skeletal muscle is active, it produces acidity or h ions decrease pH, which means that hemoglobin will let more o2 go, improving delivery as more activity occurs, more CO2 begins to be created, which lowers pH more and decreases o2 hemoglobin affinity further

Question 60

exercise prescription : warm up passive or active

Answer 60

most Pa exercise programs incolve an active warm up which induce greater metabolic changes than passive thus providing better performance because they activate the entire body
passive warm ups can still have beneficial effects like sauna hot showers immersion heat applicants and its good in rehab settings aswell, passive warm ups are also useful to maintain an active warm up
also, it is not practical for most athletes, but it allows one to test the hypothesis that many of the performance changes with active warms ups can be attributed to temp-related mechanisms

Question 61

general vs specific warm ups

Answer 61

general precede specific which are individuals to the needs of the individual

Question 62

Types of warm ups

Answer 62

General - low intensity non specific
specific - specific to muscle group energy system type of exercise you are performanigng second transition in intensity
pap phase if required ot necessary

Question 63

General warm up

Answer 63

5-20 mins about hald of vo2 warm up related to intensity of main bout
less intense than main bout
increse intensity for fittier individual
engage large muscle mass and rhythmic
any warm up is better than none but even with a small break dont cool down
common issues are too intense or not enough recovery time before the bout

Question 64

PAP

Answer 64

some consider it to be part of main bout while others consider it to be part of warm up
regardless leads to improved work in most cases
increses in speed jump power and muscle power
more likely to be beneficial to high strength trained individuals
for low vol CC first windown is 1-3 mins and high volume CC 15-25 mins after CC where you see benefits

Question 65

Stretching as part of the warm up

Answer 65

Dynamic vs static
no static stretching as part of the general or specific warm-up
prolonged static stretching can actually decrease jump power agility or speed and can last anywhere between 15mins-2hrs
static stretch affects teh musculotendinous compliance
key elements - light static stretch with few reps little negative affect
active warm up with light stretch is a good combo
only in athletes with extreme ROM needs does intense static stretch be requires however never on the day of the performance
the beneficial effects of static no matter how mych you do disipate very quickly

Question 66

Cool down

Answer 66

Gradual decrese of intensity over a 5-20 min period can be general or specific
duration related to level of fitness low level of fitness longer duration
in low fit individuals remember that cool downs reduce the risk of cardiac complications independent of venus pooling
prevents venus pooling allowing arteries to reset to smaller circumference and maintain preload to reduce fainting or diziiness
often allows heat dissipation and feeling of improved recovery
often should be combined with stretching while the muscles are still warm and relatively flexible

Question 67

Phychobiological measures of training intensity (RPE)

Answer 67

measures of traning intensity can generally be categorized as either psychobiological or physiological a psychobiological measure refers to ones which relates to emotional or psychologcal factors related to physiologu
a valid reliable and commonly used psychobiological measure to training intensity is the RPE which borg in his original paper states is the single best indicator of the degree of physical strian
a strength of RPE is the ability to integrate the physiological responses occuring at the level of the muscle cardiovascular and respiratory systems during exercise into a single global measure

Question 68

Acute programming variables

Answer 68

quality - is like what the exercise is affecting what system it is training etc
quantity - just how much time and effort you do
Choice of exercise (mode) quality)
Order of exercise (quality)
Volume (sets times reps or a total time) - quantity
Intensity - the most important aspect of the variables as training age goes up becomes even more important (quantity)
Rest - between sets and between exercises and work bouts both quant and qual
As training age increases quality is more important than quantity especially to elicit adaptations

Question 69

What determines exercise selection nowadays (and what is the more useful one and the only one that should be used)

Answer 69

popular/trendy - just because its popular does not mean good
Utilized by coaches and athletes or dumbass tiktok people - DONT LISTEN
athlete themselves enjoy doing it dont listen to them either becuase if they enjoy doing it it likely means that they already know how to do the movement and are good at it there is a reason they choose it and its because they are not good at the other more benficial movemnts
Achives traing goals idenitified in needs analysis - the only valid ones of these to choose an exercise
need vs want to do

Question 70

Exercise selection matters - Squat example

Answer 70

the study was made with four groups deep front deep back quarter and control
in terms of strength - the deep squats obvously perfromed as expected and the control group did not change over the course fo teh study, the interesting part of this was that the qurater squat group actually decresed in performance
in the vertical jump the same thing occured
take away - need to choose the right exercise that increses performance and not choose ones that are easiest or ones they like doing

Question 71

Other examples

Answer 71

swimming - push off the wall - just be aware of the kinematics and muscle used in the general exercises to build that strength and then the more specific ones that relate more to the actual movement like cleans or jerks
jump landing - know kinematics muscles used for general exercise vs specific exercise

Question 72

What are centeral fatcors

Answer 72

factors affecting like oxygen delivery

Question 73

what are peripheral factors

Answer 73

more specifically like certain muscles used atp pc number of mito

Question 74

Classifying exercises Core vs Assistance

Answer 74

Core - most important - high training efficiency , multiple muscles target movement patterns
Assistance - supplementary to core on top of core to fufil whatever remains in needs analysis - usually target specific muscles sometimes multiple , low training efficincy isolates muscles like a wrist injury
multiple joint training is better

Question 75

Core vs assistance transfer of training

Answer 75

Doing squats only vs doing knee extension and ahip adduction (cnsidered assistance exercises) shows that core exercises work better and are more beneficial but we need to be carefule

Question 76

Limitations of core exercisiing

Answer 76

Compensation strategy - states that the body changes the way you perform the exercise based on weaknesses you have, i.e. using the back instead of legs to lift, and it occurs unknowingly
if you have strong quads you use legs more when lifting if they are weak you would use your back more
Example ACL injury squat - used to be heavily dependent on squats for rehab for ACL injries but we have to be careful because of compensation stretegy you may not be using as much of your knee as you think so core exercise may not be as good here , one limb may try to perform it differently so teh unijured grows but the injured does not
Just need to think what is appropruate or not between core vs assistance depends on the situation
Results of the ACL rehab - one group doing only core one doing core plus 1 assistance in leg extension which we previousl y though was bad for rehab but it is actually good the result of this was that the core and assistabce had stronger quads same hamstring and faster return to it by over 2 months

Question 77

Core exercise - ballistic vs non

Answer 77

Ballistic - moderate resistence faster movement free weight for explosive strength muscle endurance
movements include weightlifting but needs coaching throws running biking jumps plyometrics
non ballistic
- heavy resistance, slow movement, large ROM free weight or machine max neurologic strength hypertrophy or muscular endurance

Question 78

How many exercises should we use

Answer 78

Feweest number to meet training objectives what is the most effective exercise for the objective fewer exercise more sets per exercise
in general 1 core ballistic per muscle or movement pattern if required
1 non core ballistic exercise per muscle or movement pattern
One assistance exercise per muscle, if required

Question 79

Planned variation

Answer 79

within microcycle think of in a week - variation possible between sessions reduce the training monotomy
Between microcycles -
- no variation between microcycles variation does not allow progress you need consistency same thing for 4-6 weeks to see progression to need consistency
between blocks
- exercises may vary between blocks
exercises selected depending on block objectives so like after a cycle is complete then you can varu the exercise depending on what the next thing you want to train it

Question 80

questions on final microcycles

Answer 80

what the priority of the traning ccle it will be one and figure it out by looking at the main exercises (core exercise the intensity the system trined etc
if there is concurrent training, what muscles are also being trained in comparison to the goals at the same time

Question 81

Order of exercise

Answer 81

Core exercise before assistance exercises as you use more muscles and larger muscles first with the core exercises
fatiuge of target muscles using assistabce exercises impairs the core exercise
ballistic exercise before non ballistic

Question 82

Art and science of coaaching

Answer 82

Science - scientific knowledge that explains physical phenomena and theoretical rationals for unexplained phenomena
art - the ability to utilize knowledge and rationals to elicit positive effects through training

Question 83

If stretching improves ROM a science then what is an art

Answer 83

how and when to stretch

Question 84

If exercise choice for jump is an art what is the science

Answer 84

training quad strength to improve it

Question 85

if interval training to improve anaerobic capacity is a science what is an art

Answer 85

the number of reps set work-rest ratio, etc

Question 86

Coach and the scientist (coach)

Answer 86

The consistent application of integrated professional interpersonal and intrapersonal knowledge to improve athletes’ competence, confidence, connection, and character in specific coaching contexts

Question 87

What are the 3 componente for coaches and what are the types of knowledge

Answer 87

Knowledge outcomes and contexts where you apply knowlegde to outcomes with contexts where knowledge is the skills attibutes and behaviors
Professional knowledge - this is like all the learned iformation through research undergrad grad etc
interperosnal knowledge - from other coaches teachers peers
intrapersonal knowlegde - knowledge that is internal like jouurnals reflections did it work what to do better etc

Question 88

Outcomes of coach why is it trying to acomplish

Answer 88

Competence - of the athlete sport or skill
confidence - of the athlete
Connection - critical to performance
character - respect for sport or others like mortality empathy etc

Question 89

Contexts of the coach

Answer 89

recreational developmental and elite sport
context of the performance itself like competition for fun etc
employment or compensation
role
employer for others

Question 90

The scientist

Answer 90

Pursuit and application of knowledge and understanding following systematic methodologies based on evidence biomechanics, physiology, psychology

Question 91

Limitations of science and experimental inquiry

Answer 91

Technology by which to observe and measure what the study proposes
the political will
funding to conduct the study
size and scope of research imagination in crafting questions and enaging methodologies for research design
A research design that excludes human variability like gender, age, etc., in the name of limiting variables, is not a good question to be asking

Question 92

What is periodization Definition

Answer 92

Logical integration and sequencing of traning factors volume intensity training frequency density exercise selection and mode into mutually dependent periods of time designed to optimize specific physiological and performance outcomes at predetermined time points

Question 93

Periodization what is it

Answer 93

Planned variation of traning and a method of organizing traning to elicit physiological adaptations that transfer to optimal performance both science and theory ultimately permorance is elevated at appropriate time points through anagement of workloads imposed on athlete during trainng

Question 94

GRAPHS high on final what do you need to know

Answer 94

Generalities: you know that the training load tapers off before a comp, so guess where comp phases are. I guess their TP usually follow comp phases based on that; you should be able to also see where SPP and PCP are
Know that GPP have low work rest ratios while COmp has a higher work to rest ratio

Question 95

What is training monotamy what is considered high vs low

Answer 95

Extracted based on a 0-2 system
low monotomy means there is high variability withing training
high monotomy means there is low variability withing training
it is not an indicator of bordem but a way of measuring similarity of daily training or how varible training is lack of variability is training monotomy
so if there is high monomy and high intenisty have e overtraining
if high monotomy and low intenisty not doing enough

Question 96

Note on tranision phase - should you plan long periods of time

Answer 96

nope beacuase you nee dto be able to account for adapations you dont know how client will response to recovery adaptions need to alter thourghout the program and change

Question 97

Rationales to periodization Training period

Answer 97

Periodization at the end of the day is still a thoeyr as there is so much variability we cnat account for everything therefore you need to be able to explain why you are using it
Physical and phychological demands change with times as you adapt or get different priorities
emphasizing one physical fitnes component may result in detraining of other physcial fitness componets
emphasizing one physical fitness component leads to diminishing returns /accommodations, i.e. you can increase forever will plateau

Question 98

ExerciseL disrupting homeostatis (think the 2 models Fitness fatiue and GAS

Answer 98

• stim -> reposne (fitness ftaiuge model)
  single stim disrupts homeostatis
  physiologic processes occur to restore homeostatis
• stim - reposne - adpatation (general adaptation syndrom)
• stim disruptig homeostatis presented repeatedly
  physiologic processes occcur to change the condition of he organism/cell

Question 99

Physiologic process : fitness fatiuge model

Answer 99

Reponse elicites by a single stim
there are fitness after effects called positive reponses these are reposnses that have a positive effects on performance like enuromotor physiological etc and usually reach their peak later and last a longer duration
fatiuge after effects are a negative response which have a negative effect on performance usually peak right after the performace short duration as you recovery quicker like like the ATP pc system
a combonation of both of them determines your perfrmance

Question 100

Example of FF model and GAS model

Answer 100

If you have a trianing stimulus right after that trianng stim you have fatiuge but then you reach a sweet spot called preparedness optimism which is when the body is most prepared for another stum and is when performance and preparedness is elevated but is not affected by ftaiuge and this is called the magic window for another tsim
if you a another stim before that point tho while you are still recoverying you could have a negative affect and step down
soon after the preparedness optimism period is the involution period which is a siper compensation period which is another optimal poitn to give a stim but if you wait too long it iwll go back to how it was before
that preparedness optimism magic window is almost impossible to predict the timiong of whihc is why we have trial and error

Question 101

Physiologicla processes : general adapation syndrome

Answer 101

Developed to explain the response to continuous prolonged stress
first, you have an stressor or alarm which the state of theindividualk decreases as a result of multiple stressors
then you have resistance phase where the body fights back and responds to stress and as it responds and result in a super compensation
however, if you continue training at high intensities all the time you will reach rapid exhaustion where the only way to recover from it is to remove the stress
consistent monitoring optimized changing responses to the individual are when it actually matters and builds the foundation for the individual how they adapt and responds etc
this is also called an overtraining phase if the athlete cant recover from it

Question 102

GAS vs fitness fatiuge

Answer 102

FF – effect of single stim - stim have simultaneous pos and negative effects - manage acute to short term change in physiologic stste ie in a microcycle
GAS - cumulative effect of stressors - stressors have high initial negative effect and a delayed positive reponse - short moderate and long term flctuations and adaptation in physologic state long timelines
trainig must be varied appropriately and should be planned otherwise no adpatations will occur

Question 103

Sequential periodization

Answer 103

the strength of th model is its ability to manipulate trainng factors so that the recovery adpatation can be stimulated reuslting in peformance elevations

Question 104

Sequential development of physical fitness

Answer 104

Training fitness quality in sequential to limit interference as you are able to trian one at a time and get to manage recovery stress fatiuge and can actually complteley eliminate interence if done properly
also capitalizes on sucessive effects of imporved physcial fitness
ie neuromotor training imoirves anerobic power
strength imporves anaerobic power
anaeorbic capacity imporves aeorbic capacity
imporving flexibility imporves strength ]this is the reason why its the most important thing to why we periodize becuase can then detrmine what effects what
in project first endurance and strength then max strength then power as they all lead onto one another and help one another

Question 104

Concurrent training

Answer 104

Minimum of 2 fitness qualities being trained at the same time in the same program ie strength and cardiovascular
have to manage trianng vol and frequency is you strength 3 time and cardio 3 times doe s it mean you train 6 times no it does not you combine them
but there is an interaction between fitness and fatiuge response for different fitness qualities that comes into play
positive interactions are ones that interact well with eachother and dont interfere
negative interactiosn interferenace are things that dont are can be like fatiuge different systems or intensities etc

Question 105

Transfer of traning

Answer 105

training leads to an increse in physcial fitness but this may not equal imporved performance just cux you train strength and quad strength does not mean you vertical is higher
transfer of training is the learning to use physiological adaptations it’s why we need to do training specifically bringing what we have trained into our respective sports to transfer that knowledge

Question 106

Peaking

Answer 106

Maximizing performance for important events
optimization of all requisit physical fitness qualities
minimizing fatiuge
maximize transfer of training

Question 107

Matveyev classical model

Answer 107

micro - small collection 7 days to elicit trainign effect
meso - collection of micro to get desired training objective GPP SPP PCP active rest transfer of training occurs in the SPP
Macro - a collection of meso within a training period

Question 108

Symmorphosis

Answer 108

no more structure is formed or maintained then is required to satisdy functional demands
essentially just saying the body responds to stresses induced on it if you do nothing the body will adapt to doing nothing

Question 109

Graph - capacity load flux

Answer 109

rarely every do you work at max you always have a reserve volume but say you disrupt it and increse the load the adpatation will be that your capacity will be higher and then the next time the baseline will be higher too

Question 110

Block design of a microcycle

Answer 110

Essentially just says that you are either manipulating volume or intensity in a microcycle never both if you increase intensity you are training muscular strength if you are increasing volume you are increasing muscular endurance and potentially hypertrophy

Question 111

Resistance training occurs in a continuum - What are the optimal zones whats the important thing here

Answer 111

Power - very low 0-4 could be outside of that low rep zone too high force high velocity
Strength 1-5 new research says that we can see chanhes even at very low volumes
Endurance 12- over 20
hypertrophy 6-12 - failure
important thing is that there will always be transfer from one mode of trainig to another but there are optimal zones that each do the best in

Question 112

What are resistance training adaptations specific to

Answer 112

Muscle actions (concentric, eccentric, isometric)
Velocity like fast or slow
Rep range hyper, endur, stren, pow
ROM full or partial think back to squat example improper ROM can hinder performance
Degree of stability
Force vector
progressive overload tapering specificity and other training prinicples all apply to resistence training
training should be applicable to the demands of the performance especially in later phases getting closer to comp- transfer of training

Question 113

Resistence training - yearly plan

Answer 113

Must develop solid base first and develop a foundation of endurance to hypertrophy to strength to power
read progression paper - Classical linear reverse and undulating insert here
Classical training - linear normal start with high vol low intensity as you go decrese vol increse intensity good for strength and power
Reverse - does the opposite - Start with high ingenisty and low volumes then as you do increse volume decrese intensity
Undulating - shown to imporve strength and power more than classical but essentially its non linear varying rep ranges are used throughout the cycle rotating protocols
endurance is not always trained first but it is usually

Question 114

Do endurance athletes need more musuclar strength trianing

Answer 114

\Recent trends suggest that performance gains come with strength training for all ppopulations
individuals frequently engages in endurance activities would also beenfit and this is why: When you train strength you build more sarcomeres that means you recruit more motor units, so when you get to perform in endurance sport the amount of motor units you require will be less and the capacity for max will be higher allowing you to have better control and better movements think back to symmorpisis - Body adapts to the responses you give it : shown to improve running economy and hypertrophy training even when volume is low

Question 115

Training for hypertrophy - general - think hypertrophy vs strength hyperplasia and what hypertrophy is

Answer 115

Hypertrophy and strength are very closely related but they are not the same, one focues on the generation of force while teh other focuses on the growth of the CSA of a fiber which probably does increse strength too but keep it seperate
Hyperplasia is incresing muscle fibers which for a long time we though was impossible but more research saying it is possible, for now consider you cant
hypertrophy is adding sarcomeres in parellel or series to grow the width of the muscle

Question 116

What mechanisms increase hypertrophy - Mechanical overloads what is evidence and no evidence for it

Answer 116

Heavier loads and incresed time under tension
Evidence : - removing mechanical load or immobilizing the muscle causes atrophy - this is a fact so you need heavier loads
- greater protein synthesis following heavy resistence training between 60-90% of 1RM
Evidence against it
- High degrees of muscle tension have been associated with mainly neaural gains - this is common sense think gym think first couple weeks mostly neural gains as you learn to recruit more motor units - however after that it depends
- overload does not need to be excessive (hypertrophy is similar when traiing is taken to failue in low intensity less than 60 percent of 1RM or high intensity )
- Bed rest patients can minimize atrophy with blood occlusion - blood occlusion is like hypertrophy, and they aren’t lifting weight, so why

Question 117

Mechanisms of hypertrophy Muscle damage (EMID) - exercise induced muscle damage - evidence in favor vs not what is it

Answer 117

Caused by mostly eccentric actions moderate load moderate reps - its the actin filament disrupting from the z line - but if we think back to doms and the repeat bout effect there is similar hypertrophy in trained vs untrained even tho there will be less EMID in trained so maybe thats not the case - longer muscle lengths cause more EEIMD but the topic is difficult to prove
some evidence for it - the same actions can lead to hypertrophy this is not a strong argument

Question 118

Mechanisms of hypertrophy - metabolic stress evidence for and against what is it

Answer 118

It is “the pump” more than 30 seconds of metabolic stress in bioenergetic systems- it is the stress you put on muscle from all the metabolisms occuring
Evidence for it -
blood flow occlusion in immobilized patients reduces the amount of atrophy from 14% to 7% and reducing the rate of atrophy is essentially hypertrophy - veins get constricted to muscles increses anaeorbic metabolis swelling or puffing of a muscle which is calle dthe pump and we see less atrophy when we occlude blood flow
this is also seen when wearing compressing things that restrict more blood flow this could have an added benefit when you occlude blood flow and have an external load not essential but it could help
evidence against
- the extent to which it induces hypertrophy without mechanical stim is small, exercise that leads to high levels of metabolic stress could be determinantal to muscle hypertrophy, there is a sweet spot

Question 119

Rank how important each Mechnism to hypertrophy is

Answer 119

Most potent hypertrophy stimuli - mechanical overloads
Second could be even tied to first is metabolic stress 2nd most important or tied for first
The distant third is muscle damage, which has been proven not to help so many times, but I still can’t say for certain as it’s hard to prove

Question 120

Hypertrophy response to low vs high loads

Answer 120

LL - better for endurance light loads
HL - high loads - better for strength
Meta-analysis just confirmed what we already know - low loads, high vol endurance, high loads, small vol strength - to failure and TUT hypertrophy - but that is harder to target depending on failure point

Question 121

training for hypertrophy - do we have to take it to another level

Answer 121

thin like drop sets rest pauses abnd german vol training all to get more time at failue yk but there is low evidence so just sticlk to big 2

Question 122

Training for strength

Answer 122

Whe answer to the question of who is stronger is it depends
talking relative or absoluet, in most sport settings relative strength if often more important tan absolute the exceptions tho are like combat survival lifting striking objects or another person
take weight/kg of body weight

Question 123

Training for strength even for endurance athletes

Answer 123

delayed activating of less efficient type 2 fibers
imporved neuromuscular efficieny and coordination
conversion of fast twitch 2x fibers to more fatiuge resistence 2a fibers
improved musculotendinous stiffness
recruitment of more motor units means you treat at lower capacity helps everything involved improvement strength improves everything

Question 124

Why is strength important

Answer 124

Enchaned force time charecteristics RFD and power
Imporved sport skill performance jump sprint
improved specific sport skill performance
Decresed injury rates which is very hard to prove usually but it is shown to maybe not all types but certainly non contact stuff decresed injury rates
there is no subsitute other than sleep than greater muscle strength when it comes to individuals performance other than sleep

Question 125

Training for strength how far should we go

Answer 125

There is a sweet spot 2x body weight optimal general strength that must be developed and that can lead to incresed performance dose response relationshp we dont rly know

Question 126

Trainng for strength - should we go to failure

Answer 126

very little benefit from traning to failure
when is it most important to train strength (it depends)? But usually, during the season

Question 127

Training for power

Answer 127

Force times velocity how much force you can generate in a period of time

Question 128

Neuromotor terminology

Answer 128

Just need to know there are epi peri endomysiums which are connnective tissue then the things like the fasicles fiber cells fibrils and sarcomeres that are internal to that then the sarcoplasm and sarcolemms which are inside those

Question 129

Sarcomere

Answer 129

actin myosin corssbridges contractions are a result of actin myosin crossing over

Question 130

Cross brideg cycling ATP hydrolysis

Answer 130

Now that the rate of muscle contraction is dependent on ATP
ATP hydrolysis rate eo fATP hydrolysis depends on myosin heavy chain type
Type 1 MHC - Type 1 slow type and type 1 fibers
Type 2 MHC - fast hydrolosis - fast twitch fibers
Type 3 MHC - very fast hydrolysis and very fast twitch fibres 2b

Question 131

Myosin heavy chain and muscle fibre types

Answer 131

type 1 muscles are like the muscles that support posture your soleus trunk muscles spine muscles soleus tib ant

Question 132

Fiber type gender differecen

Answer 132

dont worry too much but men have more fiber area in type 2 fibers
Anything thin is with training you can change fibre types

Question 133

Sarcomere (sereisa parreleel

Answer 133

The muscle fiber itself is made up of sarcomeres in series and parallell
length of the muscles are in serees and the force generated by the muscle or the thickness is in parallell
the time to contract is myosin heavy chains and which chain is being used and affects the time and the rate of contraction
you can change the number of sarcomeres but not the number of total fibers

Question 134

Sarcomere - level adapations

Answer 134

adding in parallel - increse force generation ie you have one sarcomere then you double it you would predict you would be able to oroduce doubel the force (we dont actually know this is true but we do know that it will increse force generation to some extent
If we increase in series - we have longer muscles which can shorten more, which also increases power because power is the force is the number in parallel (force generation sarcomeres) multiplied by the length of the sarcomere (shortening)

Question 135

Effects of flexibility training on performance

Answer 135

shown to increse strength knee decresed spring times and performance - there is a negative connotation to this in the form of static strength but usuallyy only for pre power tests and pre tests you still should not do static hodls before an event but over time it has shown increases in performance - flexibility is limited by the number of sarcomeres in series

Question 136

Muscle flexibility strength and power

Answer 136

flxibility - limited by series
strength - limited by parallel - power limited by both
percent of MHC in 2 a fibers
caveat - ignores the neuroal activation of muscles

Question 137

Motor units

Answer 137

Body acon dendrite myeline sheath and the neuromuscular junction

Question 138

Volunatry activation of muscles percent rm

Answer 138

individuals may not maximally activate muscle via volunatry effect becuase there will be neural inhibition your neural system wont allow it to prevent injurys like muscle tears and avulsion fractures
the etsimated volunatry muscle actoivation is around 75 percent but there is a range of 60-100

Question 139

MU activation size prinicple type number of fibers and recruitment thresholds

Answer 139

Type 1 So - slow twitch small number of muscle fibers and a low recruitment threshold
Type 2 FOG Mu - fast twictch larg muscle fibers high recruitment threshold
Type 2 GF - fast twitch very large number of muscle fibers very high recruitment threshold
Recruitment threshold is the amount of force required to recruit that type of fiber
just measuring the point of the amount of force it takes to reach the number of motor units recruited

Question 140

Size principle - effect of hypertrophy

Answer 140

Type 1 SO motor unit - small increse size of muscle fibers - small increse recruitment threshold
Type 2 FOG MU - increse size of muscle fibers incresed recruitment threshold
type 2 FG GF MU - increased size of muscle fibres, increased recruitment thresholds

Question 141

Muscle hypertropjy

Answer 141

incresed muscle fiber and motor unit size
greater resisteance force is required to recruit motor units
for same absolute resistance force fewer motor units are ued - lower ATP cost incresed force steadiness
increses recruitment threshold means incresed benefits less ATp used thats why strength training is good even for endurance athletes

Question 142

Mu activation - rate coding and firing frequency

Answer 142

Stimulation of action potantials to muscle incresing rate dcoide or firing frequency leads to a increse in force generation
twitch - motor unit activated once
summation of twitches - motor unit activated again before relatation
unfesed tetanus - motor unit activated repeatively at low intensity
Fused tetanus - motor unit activated repetitively at high freuqncy
Think back to the force frequency graph

Question 143

Mu activation - non ballistic (slow and steady -

Answer 143

0-40 % 1RM - incremental recruitment of type 1 motor units at low frequency
40-90 1Rm - incremental recruitment of type 2 motor units at low frequency
90-100 1RM - increse in firing frequency of type 1 and 2 motor units

Question 144

Mu activation ballistic racing

Answer 144

Motor units are recruited according to the size principle
firing frequency or motor unit is higher at time of recruitment but it compromises the max force 80-90 1RM
how fast can yo uget to max

Question 145

Sarcolemma

Answer 145

at rest na k ATPase pump maintains ion balance
when a muscle twitch occurs sodium enters and potassoium exits high frequency activation - NA k ATPase pump restores ion balance to allow repeated activation of muscle - the more pumps you have the faster you are able to fire

Question 146

NA k ATPase pump -

Answer 146

active transport of NA out and k in requires 1 ATp for 3 na and 2 k
higher intensity training increases the amount of NA k ATPase pumps through resistance exercises and sprint interval training this means it delays fatigue and facilitates recovery

Question 147

Slow and steady vs racin in street non ballistic vs ballistic what is it due because

Answer 147

all of this is due to intramuscualr coordination which is what occurs inside the muscle at contraction
non - slow muscle activation - low rate of force development - lower energy expenditure - greater force steadiness
ballistic - fast muscle activaion high RFD high exergy expendive lower force steadiness

Question 148

non ballistic neuromuscular trainng ( what ocurs at he muscle) and percent MVC occurences

Answer 148

0-40 1RM - endur and hyper type 1 Mu
40- 70 - endur and hyper Type 2 FOg
70-90 - endur and hyper Type 3 GF
90-100 - incresed firing rate of all MU - increses in neurological strength and minimal hypertrophy occurs training to fial is useless
so goes from ME to Hip to neurological strength

Question 149

Ballistic Neuromuscualr training

Answer 149

0-40 -type 1 max fire rate increse speed at low resistence
40-70 FOg - increse speed low mod resistance
70-100 max fire rate - increse speed at low mod and high resistence
low load explosove moderate load explosive and high load explosive

Question 150

intermuscular coordination

Answer 150

cooridnation between muscles and muscle groups
improved activation of synergists - which are muscles that do the same thing as others
there are flexor or stabilizer synergists - which are proximal to the muscle that it stabilizes like the shoulder stabiliers
there are also neurtralizers - whihc remove unwanted action of a multiaction muscle think of any antagonistic muscle
decresed contraction of antagonists
associated with neuromotor fitness and other terms of skill and technique