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Health Promotion Week 1 > Health Test2 > Flashcards

Health Test2 Flashcards

1
Q

Testing multiple repetition max

A

Possible to use multiple repetitions to estimate 1RM

Works well for assistance exercises and athletes with lower training status

Testing becomes less accurate when testing multiple exercises due to fatigue

The more reps the less accurate the calculation becomes for 1RM

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2
Q

Hypertrophy:

Increases are associated with higher training volumes and performing ____ per muscle group

A

3 or more exercises per muscle group

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3
Q

Neural adaptations to anaerobic training

A

Adaptations along NM chain, beginning in higher brain centers and continuing down to the level of individual muscle fibers

Gains in strength can occur without structural changes in muscle as a result of neural adaptations

Neural adaptations are the primary source of strength gains in the first 8-10 weeks of training. After 10 weeks muscle hypertrophy becomes the primary source of strength gains.

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4
Q

Anaerobic fitness tests:

Anaerobic capacity

A

Wingate- power

300 yd shuttle- endurance

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5
Q

The decrement in performance and loss of accumulated physiological adaptations following cessation of anaerobic training

A

Detraining

Can also occur when there is a substantial decrease in training frequency, volume or intensity

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6
Q

Wingate test

A

Anaerobic power test BUT
Better for anaerobic conditioning

Performed on a Fleisch bike or modified Monarch ergometer

Measurements: 
Anaerobic capacity 
Max and min power for 3-5 second bouts 
Mean power for 30 sec test 
Relative power for body weight 
Anaerobic fatigue
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7
Q

The primary biological energy systems that supply for anaerobic exercise is …

A

The phosphagen and fast glycolysis

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8
Q

Stimulating bone formation with exercise

A

Exercises that directly load particular regions of the skeleton

Structural exercises to direct force vectors through the spine and hip and allow the use of greater absolute loads in training.

Overload the MSK system and progressively increase the load as the tissues become accustomed to the stimulus

Vary exercise selection to change the distribution of the force vectors to continually present a unique stimulus

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9
Q

Core exercise

A

Recruit one or more large muscle group and involve 2 or more primary joints

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10
Q

Determining training load

A

Depends on training goals: hypertrophy, strength, power and/or endurance

Accomplished through combo of load, reps and sets

2 primary ways to determine training load:
1RM
Multiple rep max testing

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11
Q

Type I Motor Unit

A

Cell body of type I motor unit is small and innervates < 300 muscle fibers

Higher capacity for fine motor control

Have high level of aerobic endurance

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12
Q

Programming plyometrics

Intensity

A

Amount of stress placed on muscles, joints and connective tissue during the exercise
Careful consideration should be made for intensity based on athletes training status and experience with plyometrics

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13
Q

Hyperplasia

A

Rare

Found to occur in resistance training but not endurance training.

Very high intensity strength training program 
Small increase (5-10%) in number of fibers
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14
Q 
Ability to combine:
Visual scanning 
Pattern recognition 
Decision making 
Knowledge of situation 
Accuracy
A

Perceptual cognitive ability

Leads to improved reaction time to stimulus

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15
Q

Testing 1RM

A

Should only be performed on athletes who have:
Experience with resistance training at an intermediate/advanced level
Technique and experience in the exercise being tested

Exercise chosen for testing should be a core exercise because large muscle groups multiple joints can more safely tolerate loads

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16
Q

Amortization phase

A

Most important phase for force production
Time from eccentric phase to initiation of concentric
Shorter time = more energy used in concentric
Stored energy allows for larger output from muscle compared to typical concentric action

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17
Q

Athlete assessment

A 
Needs and goals
Prior injury 
Testing:
Strength- 1RM
Agility- 5-10-5
Endurance- 300 yard shuttle 
Power- vertical jump testing
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18
Q

Programming plyometrics

Mode

A

Determined by body region performing the activity

Typically differentiated into lower and upper body

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19
Q

Strength gains occur from changes in muscle tissue as well as adaptations in…

A

Motor unit recruitment
Increase frequency of motor nerve firing rates
Improved synchronization of motor unit activation
Removal of neural inhibition

These adaptations can account for 50%+ of strength gains in early stages of a resistance program

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20
Q

Resistance training- Needs analysis

A

2 part evaluation reviewing demands placed on athlete

Evaluation of the sport:
Movement analysis, physiological analysis, injury analysis

Assessment of athlete:
Needs and goals, testing

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21
Q

Anaerobic training includes

A

High-intensity, intermittent bouts of exercise such as weight training, plyometric drills, speed, agility and interval training

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22
Q

Training frequency-

Resistance

A

Beginner 2-3x week
Intermediate 3-4x week
Advanced 4-7x week

Also determined by period of training throughout season (athletes)
Or stage of rehab program (patients)

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23
Q

Power exercises

A

A core exercise that is performed quickly/explosively

Ex: clean, snatch, jerk

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24
Q

Stretch shortening cycle

A

Utilizes the musculotendinous unit and stretch reflex to maximize muscle recruitment and ultimately power output

3 phases:
Eccentric- energy stored in agonist muscle
Amortization- transitional phase
Concentric- energy released by elastic components

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25
Q

Fiber types - motor unit peak forces

A

Type I fibers- endurance

Type IIa fibers- Primary fiber type of mile run

Type IIx - Primary for short, explosive events

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26
Q

Power
Load, reps and sets
(Single effort and multi effort)

A

Single-effort
80-90% 1RM
1-2 reps
3-5 sets

Multiple-effort
75-85% 1RM
3-5 reps
3-5 sets

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27
Q

Change of direction

A

Ability to decelerate to a stop and accelerate with a directional change

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28
Q

Muscle hyperplasia

A

Results in an increase in the number of muscle fibers via longitudinal fiber splitting

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29
Q

High speed strength test

A

AKA anaerobic power testing

Test of muscle ability to produce a high force while moving at high speed

Ex: vertical jump, sprinting, Olympic style lifts: power clean, snatch

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30
Q

More motor units firing at same time, results in…

A

Faster rate of muscle contraction

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31
Q

Anaerobic exercise- Aerobic capacity

A

Heavy resistance training does not significantly affect aerobic capacity unless individual is initially deconditioned

Untrained people can experience increases in VO2 max ranging from 5-8% as s result of resistance training

Circuit training and programs using high volume and short rest periods (< 30 sec) have been shown to improve VO2 max

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32
Q

Muscular enlargement from an increase in the cross-sectional area of existing muscle fibers

A

Hypertrophy

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33
Q

Anaerobic- body composition

A

Resistance training can increase fat free mass and reduce body fat by 1-9%

Increases in lean tissue mass, daily metabolic rate, and energy expenditure during exercise are outcomes of resistance training

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34
Q

Programming plyometrics

Frequency and volume

A

Varied from 1-3 x week
Depends on load, time relative to season and athletes experience with plyometrics

Volume is measure of contacts per session

Beginner 80-100
Intermediate 100-120
Advanced 120-140

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35
Q

Circuit training

A

Exercises performed with minimal rest periods

3-15 exercises
Reps: 8-15 per exercise
Rest between sets/exercises is minimal (<10 sec)
2-3 rounds of circuit

May include resistance, stretching, and endurance exercises

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36
Q

Core exercises can be subdivided into

A

Structural exercises

Power exercises

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37
Q

___ is most effective for increasing bone density

Changes are specific to…

A

Resistance training in addition to impact loading

Specific to region that is exercised

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38
Q

Type IIx

A 
Fast twitch x (FTx)
Fast glycolytic (FG)

Highest glycolytic capacity
High motor unit strength
Low oxidative capacity and fatigue resistance
Fast contractile speed

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39
Q

300 yard shuttle run

A

Anaerobic endurance

25 yards away : 6x round trips
Timed
Each sport have different standards

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40
Q

Anaerobic- Muscular strength

A

Strength gains occur more rapidly in beginning of a training program for untrained than in trained. Due to adaptations that occur initially in untrained people

Heavier loads are most effective for fiber recruitment

Effect of training are related to type of exercise used, its intensity, and its volume

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41
Q

Agility tests

A

T-tes
505 agility
Pro agility (20 yard shuttle test)

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42
Q

Cardiovascular and respiratory responses to anaerobic exercise

A

Increases in….

CO, SV, HR, oxygen uptake, systolic BP, blood flow to active muscles

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43
Q

Volume-load

A

Load x reps x sets

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44
Q

Low speed strength tests

A

Anaerobic
Assess maximum strength or force generated

3 forms:

  1. Maximum weight to be lifted (1RM)
  2. Maximum isometric force generated
  3. Maximum resistance produced at various isokinetic speeds

Minimum of 24 hours between exercising and testing

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45
Q

Exercise load

A

Amount of resistance/weight during an individual exercise

Load is determined and referred to as %age of 1RM

Load and reps are inversely proportional
High rep- low load
Low rep- high load

Training goal is essential
Sets, reps, load and rest will determine training outcomes

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46
Q

Glycolysis -training

A

Anaerobic training with 30 second bouts increases activity of key glycolytic enzymes

Results are likely to be activity dependent
Sprinting does not lead to improvements in fatigue or power output with resistance training

Result in ability of muscle to maintain higher levels of tension for longer duration

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47
Q

Exercise order

A

Large muscle groups progressing to smaller muscle groups

Double leg moving to single leg exercises

48
Q

Type I

A 
Slow-twitch (ST)
Slow oxidative (SO)

High oxidative capacity and fatigue resistance
Low glycolytic capacity and motor unit strength
Slow contractile speed

49
Q

The skills and abilities needed to change direction, velocity, or mode in response to a stimulus

A

Agility

50
Q

Slow-oxidative fibers

A

Type I

Slow-twitch

51
Q

Circuit training can result cardiorespiratory fitness through

A

Improved capillary density per muscle fiber
Increase oxidative capacity through increased citrate synthase activity
Increased VO2 max

52
Q

Heavy resistance training with slow velocities of movement leads primarily to improvements in

A

Maximal strength

Not power

53
Q

Rest period hypertrophy

A

30 seconds- 1.5 minutes

54
Q

Volume-load divided by repetition-load results in…

A

Average load moved per repetition and can be used as a measure of session intensity

55
Q

Muscular growth

A

Hypertrophy

Hyperplasia (rare)

56
Q

Sprinting - speed

A

Coupled flight and support phases

Speed can be increased by an increase in stride length or increase in stride frequency

57
Q

Functional movement screen

A
  1. Squatting
  2. Stepping
  3. Lunging
  4. Reaching
  5. Leg raising
  6. Push-up
  7. Rotary stability
58
Q

Components of 300 yard shuttle

A

Start: power, speed

Deceleration: stability, strength, balance

Transition: acceleration, coordination, power

Speed: coordination, flexibility, strength, endurance

59
Q

Fast-glycolytic fibers

A

Type II
Fast twitch

Subclassified: 2a, 2x or 2c

60
Q

Structural exercises

A

Core exercise emphasizing loading of the spine directly or indirectly

61
Q

Agility testing

A

5-10-5
T-test
Illinois agility

62
Q

Strength “light” day

A

67-85% 1RM

Increase number of isolation exercises

63
Q

Phosphagen system - training

A

Training bouts performed 6 seconds or less result in gains in strength but no change in enzyme activity

Training bouts performed for 30 seconds- DO result in improvements in creatine kinase activity

Therefore- longer training bouts lead to improvements in short burst activities

64
Q

Anaerobic- flexibility

A

Potentially can have positive impact on flexibility, primarily if individual has poor flexibility to begin with

The combo of resistance training and stretching appears to be the most effective method to improve flexibility with increasing muscle mass.

65
Q

Programming plyometrics

Recovery and program length

A

Due to maximal effort during plyometrics, rest time between reps and sets important

Between reps: 2-5 sec
Between sets: 2-5 min
(Should be proper work:rest ration 1:5-1:10
Program length typically 6-10 weeks

66
Q

Exercise to promote healthy cartilage

A

Weight-bearing forces and complete movement through ROM seem to be essential to maintaining tissue viability

Moderate aerobic exercise seems adequate for increasing cartilage thickness

Strenuous exercise does not appear to cause degenerative joint disease

67
Q

Process of hypertrophy…

A
  1. Increase in synthesis of the contractile proteins actin and myosin within the fibril
  2. Increase in the number of myofibrils within a muscle fiber
  3. New myofilaments are added to the myofibril, resulting in increased diameter
68
Q

Purpose for performing anaerobic fitness test

A

Athletes fitness status
Able to monitor performance improvement through training
To determine readiness to return to sport or work following injury

69
Q

Speed training can be done through

A

Resistance- power and strength
Sprinting
Mobility- improved mobility through soft tissue and joints

70
Q

Anaerobic- Power

A

Power training increases force output at higher velocities and rate of force development

Peak power output is maximized during jump squat with loads corresponding to 30-60% squat 1RM
For upper body - ballistic bench press throw 46-62% 1RM bench press.

71
Q

Plyometric exercise

A

Maximal force potential in shortest amount of time

Quick and powerful movements using the stretch shortening cycle of the muscle

Goal and purpose is to improve powerful and quick movements required by sports (jumping)

72
Q

Strength “heavy” day

A

Training >= 85% 1RM
Fewer exercises
Slow negatives
Long rest between sets

73
Q

NM junction- possible changes with anaerobic training include…

A

Increased total area of NMJ (neuromuscular junction)

Increased end-plate perimeter length and area, as well as greater dispersion of ACh receptors within end-plate region

More dispersed irregularly shaped synapses and greater total length of nerve terminal branching

74
Q

Relates to amount of load lifted during a training session

A

Volume

75
Q

____ can maximize performance and reduce effects of fatigue

A

Periodization

76
Q

Skills and abilities needed to achieve high movement velocities

A

Speed

Focus on reaching maximal velocity in an activity

77
Q

Strength:

Load, reps and sets

A

> =85% 1RM
<= 6 reps
2-6 sets

78
Q

Sport season resistance training frequency

A

Off-season 4-6
Preseason 3-4
In-season 1-3
Postseason (active rest) 0-3

79
Q

Type IIa

A

Fast twitch a (FTa)
Fast oxidative/glycolytic (FOG)

High glycolytic capacity and motor unit strength
Moderately high oxidative capacity
Moderate fatigue resistance
Fast contractile speed

80
Q

Motor unit

A

Motor unit is composed of a single alpha motor neuron and the muscle fibers that it innervates.

The alpha motor neuron determines if the muscle fibers are either type I, IIa or IIx

Motor unit distribution is largely genetically determined with little change across lifespan

81
Q

Connective tissue and muscle are ___ and mechanical loading stimulates ___.

Tendon ___ increases in response to strength training

Tendon ____ after exercise, with a peak at 24 hours post exercise

A

Highly adaptable
Mechanical loading stimulates collagen synthesis

Tendon cross-sectional area increases

Tendon protein synthesis increases significantly

82
Q

Motor units fire ____ and receive ___ impulses.

Gains in strength can be produced by ____.

A

Fire asynchronously
Receive either excitatory or inhibitory impulses

Gains in strength can be produced by improved synchronous contraction of motor units

83
Q

Muscular adaptations

A

Reduced mitochondrial density
Decreased capillary density
Increased buffering capacity (acid-bass balance)
Changes in muscle substrate content and enzyme activity

84
Q

Size principle

A

Order of recruitment of motor units is directly related to the size of the motor neuron

Low-threshold motor units (Type I) are recruited first and have lower force capabilities than higher-threshold motor units (Type II)

To get to the high-threshold motor units, the body must first recruit the lower-threshold motor units

85
Q

Repetition-load

A

Number of repetitions performed during a workout session

86
Q

Primary training methods to improve agility

A

Resistance- focus on power and eccentrics

Change of direction- improving ability to stop and accelerate rapidly in another direction

Perceptual and cognitive ability- reactive drills

87
Q

Performance improvements from anaerobic exercise

A 
Strength 
Power 
Local muscle endurance 
Body composition 
Flexibility 
Aerobic capacity
88
Q

Anaerobic training leads to ____ in RHR and BP.

Chronic resistance training ____ cardiovascular response to an acute bout of resistance exercise of a given absolute intensity or workload

Ventilation generally _____ resistance exercise and is either ____ by anaerobic training

A

Decreases or no change in RHR and BP

Chronic resistance training reduces the cardiovascular response

Ventilation generally does not limit resistance exercise and is either unaffected or only moderately improved by anaerobic training

89
Q

Exercise programs to stimulate connective tissue adaptations in tendons, ligaments, fascia

A

Exercise of low to moderate intensity does not markedly change the collagen content of connective tissue

High-intensity loading results in a net growth of involved connective tissues

Forces should be exerted throughout the full ROM of a joint

90
Q

Anaerobic capacity testing

A

Anaerobic capacity is the maximum energy produced by the phosphagen and glycolytic energy systems for moderate duration activities

Maximum power output is tested for times ranging from 30 sec to several minutes

Test may be single exercise bout or repeated bouts
Tests designed for specific muscle groups
Single bout -> 30 sec wingate, 300 yd shuttle, 400 m run
Repeated bouts -> sprint recovery test; RAST

91
Q

Phases of sprinting

A

Start
Acceleration
Top speed

92
Q

High intensity strength training is more effective than low intensity strength training for..

A

Anaerobic power
Timed task performance
Maintain strength after detraining

93
Q

Muscular endurance rest period

A

<=30 seconds

94
Q

Skeletal muscle adapts to anaerobic training primarily by…

A

Increasing its size
Facilitating fiber type transitions
Enhancing its biochemical and ultra-structural components

Result in enhanced muscular strength, power and endurance

95
Q

Type II Motor Unit

A

Cell body of type II motor unit is larger and innervates >=300 muscle fibers

Generate more force due to greater number, size of muscle fibers and larger muscles

Poor aerobic endurance

96
Q

Mistakes that lead to anaerobic overtraining

A

Chronic use of high intensity or high volume or a combo of both

Too rapid rate of progression

97
Q

Balance and stability testing

A

Star excursion balance test
Y- balance
Functional movement screen

Used in part as a means to predict readiness to return to sport or relative risk for injury in sport

98
Q

Changes occur to the motor unit with prolonged anaerobic training

A

Training may produce a small shift (<10%) in %age of Type I and II motor units

Aging results in the loss of Type II motor units - accounts for the larger %age of Type I motor units as we age

99
Q

Rest period

Strength and power

A

2-5 minutes

100
Q

2 types of hypertrophy

A
  1. Transient - post workout pump, due to increased blood flow
  2. Chronic - Result from increased number of sarcomeres as well as increase in number of actin and myosin

Requires increase in protein synthesis. During exercise protein broken down. After exercise protein synthesis is increased 3-5x more than at rest and remains elevated for 24 hours

101
Q

Proper testing sequence for low speed strength testing on a bench press

A

Stretch and light aerobic activity (recommended)

Warm up with light resistance with test exercises
1 set at 50% 1RM
1 set at 75% 1RM
1 set at 90% 1RM
1 set at 90 or 95% depending on level of readiness
Test maximum effort

3-5 min rest between sets
Spotter(s) present
Maintain good technique

102
Q

High intensity strength training is more effective than low intensity strength training for….

A

Anaerobic power
Timed task performance
Maintain strength after detraining

103
Q

Markers of anaerobic overtraining

A

Psychological effects: change in mood and mentation, decreased desire to train, decreased joy from training

Acute epinephrine and norepinephrine increases beyond normal exercise-induced levels (sympathetic overtraining syndrome)

Performance decrements, although these occur too late to be a good predictor

104
Q

Resistance exercise order

Slide for this class

A

Power exercise->
Core exercise->
Assistance exercise

(Multi-joint -> isolation)
Doing fast/explosive early in session

105
Q

Combining resistance and aerobic endurance training may _____ if the aerobic endurance training is high in intensity, volume and frequency

___ effects on aerobic power result from heavy resistance exercise

A

May interfere with strength and power gains- prims oof aerobic endurance training is high in intensity, volume and frequency

No adverse effects on aerobic power result from heavy resistance exercise

106
Q

Workout Splits

A

Programming splits into training allowing for more recovery and continued training

(Ex: upper body vs lower body; push vs pull; specific muscle group)

107
Q

Anaerobic- local muscular endurance

A

Cross-sectional data in anaerobic athletes have shown enhanced muscular endurance and subsequent muscular adaptations consistent with improved oxidative and buffering capacity

Skeletal muscle adaptations to anaerobic muscular endurance training include increased mitochondrial and capillary number, fiber type transitions, buffering capacity,resistance to fatigue, and metabolic enzyme activity

108
Q

Classification of exercises

A

Core exercises

Assistance exercises

109
Q

Endurance

Load, reps and sets

A

<=67% 1RM
>= 12 reps
2-3 sets

110
Q

Hypertrophy

Load, reps and sets

A

67-85% 1RM
6-12 reps
3-6 sets

111
Q

Local muscle endurance testing

A

Ability of muscle/group to perform repeated contractions against submaximal resistance to point of fatigue

No rest between reps

Push-up test, triceps dips, partial curl up

112
Q

Anaerobic training produces significant structural changes to…

A

Connective tissues:

Bone, tendon, ligament, fascia, cartilage

113
Q

Assistance exercise

A

Recruit smaller muscle groups and typically only involve 1 joint

AKA isolation exercises

114
Q

Parameters measured in anaerobic fitness testing

A
  1. Maximal muscle strength
  2. Anaerobic capacity
  3. Local muscle endurance
  4. Agility
  5. Speed
  6. Balance and stability
115
Q

Speed tests

A

Acceleration-> 20 yards
Maximum speed testing-> 40 yards

Testing beyond 100 yards is generally not done because longer sprints will assess anaerobic or aerobic capacity

116
Q

With heavy resistance training, all muscle fibers get larger because…

In advanced lifters…

A

Motor units are recruited in a sequential order by their size to produce high levels of force

In advanced lifters, the CNS may adapt by allowing recruitment in non-consecutive order, by recruiting larger ones first to promote great power or speed in a movement

117
Q

Study… effects of exercise on patellar cartilage in women with mild knee osteoarthritis

A

12 month program (3x week for 55 min) resulted in significant increase in hyaline articular cartilage thickness

Included: step aerobic jumping activities, high impact, knee flexion angle limited to <= 70*

Health Promotion Week 1 (3 decks)

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