Health Test2 Flashcards
Testing multiple repetition max
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
Hypertrophy:
Increases are associated with higher training volumes and performing ____ per muscle group
3 or more exercises per muscle group
Neural adaptations to anaerobic training
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.
Anaerobic fitness tests:
Anaerobic capacity
Wingate- power
300 yd shuttle- endurance
The decrement in performance and loss of accumulated physiological adaptations following cessation of anaerobic training
Detraining
Can also occur when there is a substantial decrease in training frequency, volume or intensity
Wingate test
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
The primary biological energy systems that supply for anaerobic exercise is …
The phosphagen and fast glycolysis
Stimulating bone formation with exercise
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
Core exercise
Recruit one or more large muscle group and involve 2 or more primary joints
Determining training load
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
Type I Motor Unit
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
Programming plyometrics
Intensity
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
Hyperplasia
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
Ability to combine: Visual scanning Pattern recognition Decision making Knowledge of situation Accuracy
Perceptual cognitive ability
Leads to improved reaction time to stimulus
Testing 1RM
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
Amortization phase
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
Athlete assessment
Needs and goals Prior injury Testing: Strength- 1RM Agility- 5-10-5 Endurance- 300 yard shuttle Power- vertical jump testing
Programming plyometrics
Mode
Determined by body region performing the activity
Typically differentiated into lower and upper body
Strength gains occur from changes in muscle tissue as well as adaptations in…
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
Resistance training- Needs analysis
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
Anaerobic training includes
High-intensity, intermittent bouts of exercise such as weight training, plyometric drills, speed, agility and interval training
Training frequency-
Resistance
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)
Power exercises
A core exercise that is performed quickly/explosively
Ex: clean, snatch, jerk
Stretch shortening cycle
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
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
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
Change of direction
Ability to decelerate to a stop and accelerate with a directional change
Muscle hyperplasia
Results in an increase in the number of muscle fibers via longitudinal fiber splitting
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
More motor units firing at same time, results in…
Faster rate of muscle contraction
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
Muscular enlargement from an increase in the cross-sectional area of existing muscle fibers
Hypertrophy
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
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
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
Core exercises can be subdivided into
Structural exercises
Power exercises
___ is most effective for increasing bone density
Changes are specific to…
Resistance training in addition to impact loading
Specific to region that is exercised
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
300 yard shuttle run
Anaerobic endurance
25 yards away : 6x round trips
Timed
Each sport have different standards
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
Agility tests
T-tes
505 agility
Pro agility (20 yard shuttle test)
Cardiovascular and respiratory responses to anaerobic exercise
Increases in….
CO, SV, HR, oxygen uptake, systolic BP, blood flow to active muscles
Volume-load
Load x reps x sets
Low speed strength tests
Anaerobic
Assess maximum strength or force generated
3 forms:
- Maximum weight to be lifted (1RM)
- Maximum isometric force generated
- Maximum resistance produced at various isokinetic speeds
Minimum of 24 hours between exercising and testing
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
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
Exercise order
Large muscle groups progressing to smaller muscle groups
Double leg moving to single leg exercises
Type I
Slow-twitch (ST) Slow oxidative (SO)
High oxidative capacity and fatigue resistance
Low glycolytic capacity and motor unit strength
Slow contractile speed
The skills and abilities needed to change direction, velocity, or mode in response to a stimulus
Agility
Slow-oxidative fibers
Type I
Slow-twitch
Circuit training can result cardiorespiratory fitness through
Improved capillary density per muscle fiber
Increase oxidative capacity through increased citrate synthase activity
Increased VO2 max
Heavy resistance training with slow velocities of movement leads primarily to improvements in
Maximal strength
Not power
Rest period hypertrophy
30 seconds- 1.5 minutes
Volume-load divided by repetition-load results in…
Average load moved per repetition and can be used as a measure of session intensity
Muscular growth
Hypertrophy
Hyperplasia (rare)
Sprinting - speed
Coupled flight and support phases
Speed can be increased by an increase in stride length or increase in stride frequency
Functional movement screen
- Squatting
- Stepping
- Lunging
- Reaching
- Leg raising
- Push-up
- Rotary stability
Components of 300 yard shuttle
Start: power, speed
Deceleration: stability, strength, balance
Transition: acceleration, coordination, power
Speed: coordination, flexibility, strength, endurance
Fast-glycolytic fibers
Type II
Fast twitch
Subclassified: 2a, 2x or 2c
Structural exercises
Core exercise emphasizing loading of the spine directly or indirectly
Agility testing
5-10-5
T-test
Illinois agility
Strength “light” day
67-85% 1RM
Increase number of isolation exercises
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
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.
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
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
Process of hypertrophy…
- Increase in synthesis of the contractile proteins actin and myosin within the fibril
- Increase in the number of myofibrils within a muscle fiber
- New myofilaments are added to the myofibril, resulting in increased diameter
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
Speed training can be done through
Resistance- power and strength
Sprinting
Mobility- improved mobility through soft tissue and joints
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.
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)
Strength “heavy” day
Training >= 85% 1RM
Fewer exercises
Slow negatives
Long rest between sets
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
Relates to amount of load lifted during a training session
Volume
____ can maximize performance and reduce effects of fatigue
Periodization
Skills and abilities needed to achieve high movement velocities
Speed
Focus on reaching maximal velocity in an activity
Strength:
Load, reps and sets
> =85% 1RM
<= 6 reps
2-6 sets
Sport season resistance training frequency
Off-season 4-6
Preseason 3-4
In-season 1-3
Postseason (active rest) 0-3
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
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
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
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
Muscular adaptations
Reduced mitochondrial density
Decreased capillary density
Increased buffering capacity (acid-bass balance)
Changes in muscle substrate content and enzyme activity
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
Repetition-load
Number of repetitions performed during a workout session
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
Performance improvements from anaerobic exercise
Strength Power Local muscle endurance Body composition Flexibility Aerobic capacity
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
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
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
Phases of sprinting
Start
Acceleration
Top speed
High intensity strength training is more effective than low intensity strength training for..
Anaerobic power
Timed task performance
Maintain strength after detraining
Muscular endurance rest period
<=30 seconds
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
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
Mistakes that lead to anaerobic overtraining
Chronic use of high intensity or high volume or a combo of both
Too rapid rate of progression
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
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
Rest period
Strength and power
2-5 minutes
2 types of hypertrophy
- Transient - post workout pump, due to increased blood flow
- 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
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
High intensity strength training is more effective than low intensity strength training for….
Anaerobic power
Timed task performance
Maintain strength after detraining
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
Resistance exercise order
Slide for this class
Power exercise->
Core exercise->
Assistance exercise
(Multi-joint -> isolation)
Doing fast/explosive early in session
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
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)
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
Classification of exercises
Core exercises
Assistance exercises
Endurance
Load, reps and sets
<=67% 1RM
>= 12 reps
2-3 sets
Hypertrophy
Load, reps and sets
67-85% 1RM
6-12 reps
3-6 sets
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
Anaerobic training produces significant structural changes to…
Connective tissues:
Bone, tendon, ligament, fascia, cartilage
Assistance exercise
Recruit smaller muscle groups and typically only involve 1 joint
AKA isolation exercises
Parameters measured in anaerobic fitness testing
- Maximal muscle strength
- Anaerobic capacity
- Local muscle endurance
- Agility
- Speed
- Balance and stability
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
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
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*
