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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
Fiber types - motor unit peak forces
Type I fibers- endurance Type IIa fibers- Primary fiber type of mile run Type IIx - Primary for short, explosive events
26
Power Load, reps and sets (Single effort and multi effort)
Single-effort 80-90% 1RM 1-2 reps 3-5 sets Multiple-effort 75-85% 1RM 3-5 reps 3-5 sets
27
Change of direction
Ability to decelerate to a stop and accelerate with a directional change
28
Muscle hyperplasia
Results in an increase in the number of muscle fibers via longitudinal fiber splitting
29
High speed strength test
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
30
More motor units firing at same time, results in...
Faster rate of muscle contraction
31
Anaerobic exercise- Aerobic capacity
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
32
Muscular enlargement from an increase in the cross-sectional area of existing muscle fibers
Hypertrophy
33
Anaerobic- body composition
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
34
Programming plyometrics | Frequency and volume
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
35
Circuit training
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
36
Core exercises can be subdivided into
Structural exercises | Power exercises
37
___ is most effective for increasing bone density Changes are specific to...
Resistance training in addition to impact loading Specific to region that is exercised
38
Type IIx
``` Fast twitch x (FTx) Fast glycolytic (FG) ``` Highest glycolytic capacity High motor unit strength Low oxidative capacity and fatigue resistance Fast contractile speed
39
300 yard shuttle run
Anaerobic endurance 25 yards away : 6x round trips Timed Each sport have different standards
40
Anaerobic- Muscular strength
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
41
Agility tests
T-tes 505 agility Pro agility (20 yard shuttle test)
42
Cardiovascular and respiratory responses to anaerobic exercise
Increases in.... | CO, SV, HR, oxygen uptake, systolic BP, blood flow to active muscles
43
Volume-load
Load x reps x sets
44
Low speed strength tests
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
45
Exercise load
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
46
Glycolysis -training
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
47
Exercise order
Large muscle groups progressing to smaller muscle groups Double leg moving to single leg exercises
48
Type I
``` Slow-twitch (ST) Slow oxidative (SO) ``` High oxidative capacity and fatigue resistance Low glycolytic capacity and motor unit strength Slow contractile speed
49
The skills and abilities needed to change direction, velocity, or mode in response to a stimulus
Agility
50
Slow-oxidative fibers
Type I | Slow-twitch
51
Circuit training can result cardiorespiratory fitness through
Improved capillary density per muscle fiber Increase oxidative capacity through increased citrate synthase activity Increased VO2 max
52
Heavy resistance training with slow velocities of movement leads primarily to improvements in
Maximal strength | Not power
53
Rest period hypertrophy
30 seconds- 1.5 minutes
54
Volume-load divided by repetition-load results in...
Average load moved per repetition and can be used as a measure of session intensity
55
Muscular growth
Hypertrophy | Hyperplasia (rare)
56
Sprinting - speed
Coupled flight and support phases Speed can be increased by an increase in stride length or increase in stride frequency
57
Functional movement screen
1. Squatting 2. Stepping 3. Lunging 4. Reaching 5. Leg raising 7. Push-up 8. Rotary stability
58
Components of 300 yard shuttle
Start: power, speed Deceleration: stability, strength, balance Transition: acceleration, coordination, power Speed: coordination, flexibility, strength, endurance
59
Fast-glycolytic fibers
Type II Fast twitch Subclassified: 2a, 2x or 2c
60
Structural exercises
Core exercise emphasizing loading of the spine directly or indirectly
61
Agility testing
5-10-5 T-test Illinois agility
62
Strength “light” day
67-85% 1RM | Increase number of isolation exercises
63
Phosphagen system - training
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
Anaerobic- flexibility
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
Programming plyometrics | Recovery and program length
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
Exercise to promote healthy cartilage
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
Process of hypertrophy...
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
Purpose for performing anaerobic fitness test
Athletes fitness status Able to monitor performance improvement through training To determine readiness to return to sport or work following injury
69
Speed training can be done through
Resistance- power and strength Sprinting Mobility- improved mobility through soft tissue and joints
70
Anaerobic- Power
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
Plyometric exercise
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
Strength “heavy” day
Training >= 85% 1RM Fewer exercises Slow negatives Long rest between sets
73
NM junction- possible changes with anaerobic training include...
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
Relates to amount of load lifted during a training session
Volume
75
____ can maximize performance and reduce effects of fatigue
Periodization
76
Skills and abilities needed to achieve high movement velocities
Speed Focus on reaching maximal velocity in an activity
77
Strength: | Load, reps and sets
>=85% 1RM <= 6 reps 2-6 sets
78
Sport season resistance training frequency
Off-season 4-6 Preseason 3-4 In-season 1-3 Postseason (active rest) 0-3
79
Type IIa
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
Motor unit
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
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
Highly adaptable Mechanical loading stimulates collagen synthesis Tendon cross-sectional area increases Tendon protein synthesis increases significantly
82
Motor units fire ____ and receive ___ impulses. Gains in strength can be produced by ____.
Fire asynchronously Receive either excitatory or inhibitory impulses Gains in strength can be produced by improved synchronous contraction of motor units
83
Muscular adaptations
Reduced mitochondrial density Decreased capillary density Increased buffering capacity (acid-bass balance) Changes in muscle substrate content and enzyme activity
84
Size principle
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
Repetition-load
Number of repetitions performed during a workout session
86
Primary training methods to improve agility
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
Performance improvements from anaerobic exercise
``` Strength Power Local muscle endurance Body composition Flexibility Aerobic capacity ```
88
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
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
Exercise programs to stimulate connective tissue adaptations in tendons, ligaments, fascia
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
Anaerobic capacity testing
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
Phases of sprinting
Start Acceleration Top speed
92
High intensity strength training is more effective than low intensity strength training for..
Anaerobic power Timed task performance Maintain strength after detraining
93
Muscular endurance rest period
<=30 seconds
94
Skeletal muscle adapts to anaerobic training primarily by...
Increasing its size Facilitating fiber type transitions Enhancing its biochemical and ultra-structural components Result in enhanced muscular strength, power and endurance
95
Type II Motor Unit
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
Mistakes that lead to anaerobic overtraining
Chronic use of high intensity or high volume or a combo of both Too rapid rate of progression
97
Balance and stability testing
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
Changes occur to the motor unit with prolonged anaerobic training
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
Rest period | Strength and power
2-5 minutes
100
2 types of hypertrophy
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
Proper testing sequence for low speed strength testing on a bench press
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
High intensity strength training is more effective than low intensity strength training for....
Anaerobic power Timed task performance Maintain strength after detraining
103
Markers of anaerobic overtraining
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
Resistance exercise order | Slide for this class
Power exercise-> Core exercise-> Assistance exercise (Multi-joint -> isolation) Doing fast/explosive early in session
105
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
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
Workout Splits
Programming splits into training allowing for more recovery and continued training (Ex: upper body vs lower body; push vs pull; specific muscle group)
107
Anaerobic- local muscular endurance
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
Classification of exercises
Core exercises | Assistance exercises
109
Endurance | Load, reps and sets
<=67% 1RM >= 12 reps 2-3 sets
110
Hypertrophy | Load, reps and sets
67-85% 1RM 6-12 reps 3-6 sets
111
Local muscle endurance testing
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
Anaerobic training produces significant structural changes to...
Connective tissues: | Bone, tendon, ligament, fascia, cartilage
113
Assistance exercise
Recruit smaller muscle groups and typically only involve 1 joint AKA isolation exercises
114
Parameters measured in anaerobic fitness testing
1. Maximal muscle strength 2. Anaerobic capacity 3. Local muscle endurance 4. Agility 5. Speed 6. Balance and stability
115
Speed tests
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
With heavy resistance training, all muscle fibers get larger because... In advanced lifters...
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
Study... effects of exercise on patellar cartilage in women with mild knee osteoarthritis
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*

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