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APA3325-Fitness Training Principles > Lecture 2 > Flashcards

Lecture 2 Flashcards

1
Q

what are common goals of an exercise program?

A

Improving the following components:
* Strength, endurance, hypertrophy and power
* Energy system efficacy (and recovery)
* Cardiorespiratory function
* Athletic abilities (agility, changes in direction, speed, coordination, reaction time)
* Body composition (increasing muscle mass, decreasing adipose tissue

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2
Q

What are influential parameters for an exercise program?

A
  • The type of exercise (resistance training vs cardio vs plyometrics, etc)
  • Method
    – Resistance training: free weights, machines, body weight, etc
    – Cardio: biking, swimming, running, rowing, etc
  • Frequency
  • Intensity
    – Number of sets, reps, load, tempo, % HR or VO2max
  • Volume (load during training session)
    – Sets x reps x number of exercises
  • Duration
    – Exercise
    – Session
    – Different periodization cycles
  • Progression (some or all parameters)
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3
Q

What is the definition of periodization?

What variables change?

A

DEFINITION
* The planned manipulation of training variables in order to maximize training
adaptations and to prevent the onset of overtraining syndrome

  • Allows for the variation of:
    – Training volume
    – Training intensity
    – Training frequency
    – Training focus (objectives)
    – Type of training (methods/modalities)
    – Exercise selection
  • Adapted based on the athlete’s needs and their sport.
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4
Q

What is the definition of an optimal program?

How long can peak performance last?

A

Optimal program = balance between adaptations and recovery

  • Optimal (peak) performance can only be maintained for a short period of
    time
  • 7-14 days
  • Identifying the peak performance timeframe (window) is necessary
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5
Q

What is the objective of periodization?

What are some challenges?

A

OBJECTIVE
* Modulate the different training stimuli to improve adaptation responses
while decreasing the risk of plateauing or overtraining
* Maximizing gains while minimizing risk of injury, fatigue and/or plateau

CHALLENGES
* Athletes develop/gain experience → harder to attain gains and improve
performance (less adaptations for the same load)

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6
Q

What is an example of 4 phases of periodization?

A
  1. Base building
  2. Pre-competition
  3. Competition
  4. Recovery(off-season)
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7
Q

What are 3 important principles to consider with periodization?

A

IMPORTANT PRINCIPLES TO CONSIDER
* General Adaptation Syndrome (GAS)
* Stimulus-Fatigue-Recovery-Adaptation Theory
* Fitness-Fatigue Paradigm

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8
Q

What are exhaustion factors that contribute to increased fatigue?

A

Stress (training stimulus) = adaptations + fatigue
* Exhaustion contributors:
* Stress outside of training
* Monotony
* Too much variation
* Too much loading
 Fatigue = decreases performance (optimal performance)
 Too much stress = greater fatigue = diminished adaptation

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9
Q

What is the definition of general adaptation syndrome?

What are the 3 phases?

Who coined the concept?

A

GAS describes the process your body goes through when you are exposed to any kind of stress (positive or negative)

3 STAGES:
Usually applies to acute cases, but can be adjusted to include the training adaptation process
Ex: Running (metabolic considerations)
1) Alarm: using the anaerobic processes for rapidly available energy
2) Resistance: change towards aerobically-produced energy (longer period)
3) Exhaustion: decrease in performance (decrease in energy availability)

Hans Selye

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10
Q

How does Stimulus-Fatigue-Recovery-Adaptation theory relate to GAS

What is the main principle behind it?

A

An extension of the GAS concept

PRINCIPLE:
Fatigue accumulates in proportion to the strength and duration of a stimulus.
After rest, fatigue is dissipated and supercompensation occurs.
- With adaptation to a new stimulus: ↓ fatigue, faster recovery, ↑ performance
- Without the integration of new stimuli, deconditioning (loss of gains) and
decrease in performance
Recovery is important, but waiting for complete recovery is not necessary before completing another training session
* Incorporating variations to exercise selection, volume and intensity of exercises allows to decrease fatigue while optimizing recovery
– Increasing overall physical capacity

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11
Q

What is the fitness fatigue paradigm?

A

PRINCIPLE:
Each period, session or exercise cycle creates fatigue and adaptation
- When training loads are high, fitness gains increase (so does fatigue)

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12
Q

What variables are important for the periodization for athletes?

A

CHANGES IN PRIORITIES
* Volume
* Intensity
* Sport-Specific Abilities

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13
Q

How does training differ between off-season and in-season?

A

Off season:
Non-specific activities
High volume
Low intensity

In-season:
Sport-specific activities
Low volume
High intensity

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14
Q

What are the 4 periodization periods for athletes?

A

PERIODIZATION PERIODS:
1) Preparation (off-season)
2) First Transition (pre-season)
3) Competition (in-season)
4) Second Transition (post-season)

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15
Q

What is the periodization heirarchy?

A

Training days
to
Microcycles
to
Mesocycles
to
Macrocycles

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16
Q

What are further considerations about periodization for athletes?

A

NON-ATHLETES / NOVICE ATHLETES
* Lower tolerance threshold to high intensity trainings as compared to higher level athletes
HIGHER LEVEL ATHLETES
* Need a greater volume or a greater intensity to create adaptations and improve performance

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17
Q

What is the objective of the off-season period?

What is the difference between general & specific preparation?

A

Non-competitive activities, non-technical, non-tactical and not sport-specific
OBJECTIVE
* Create a training/conditioning base that can be used to develop the athlete’s
tolerance to higher-intensity exercises

GENERAL PREPARATION
* High volume (frequency and duration)
* Focus on general abilities and address weaknesses
SPECIFIC PREPARATION
* Change focus: emphasis on sport-specific activities
– Hypertrophy
– Basic strength (specific)

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18
Q

What is another name of the hypertrophy phase?

What are the objectives?

How does this apply for strength/power athletes vs endurance athletes?

A

(Also known as Strength-Endurance Phase)

OBJECTIVES
* Increase muscle mass
and/or
* Develop basic endurance (metabolic and muscular)

STRENGTH/POWER ATHLETES
* Focus on hypertrophy/strength
ENDURANCE ATHLETES
* Focus on strength-endurance with limited hypertrophy
Ex: Sprinter
* Distance > competition distance (< speed)
* Low-intensity plyometrics; basic resistance training
* Variation = recovery

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19
Q

What is the objective of a basic strength phase?

A

OBJECTIVES
* Increase strength in muscles solicited during sport
Ex: Sprinter
* Progress towards moderate-distance intervals
* More complex and specific plyometrics
* Resistance training: increase load
* 80-95% 1RM (2-6 sets; 2-10 reps)

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20
Q

What are the objectives of the first transition period(or pre-season)?

A

Link between preparation phase and competitive season
OBJECTIVE
* Develop strength and power (transition towards power)
* Varying the microcycle training session intensity and workload
* Decreasing the volume and intensity during the last week
– Allow for recovery before the start of the competition period
– Can allow for supercompensation (peak performance) – especially important
for sports such as track & field
Ex: Sprinter
* Speed training/intervals that increase in intensity closer to competition
* Sprint-specific plyometrics
* Resistance training: power and explosion (mixed approach to ↑ power & strength)
* 30-95% 1RM, 2-5 sets, 2-5 reps
uOttawa.ca
Bianca Brigitte Rock CAT(C), MSc., PhD(c) – APA3325 Lecture II Fall
2023

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21
Q

What are the objectives of the competition period?

What are the 2 types of programs?

A

OBJECTIVES
* Prepare athlete for competition
– Increase or maintain strength/power (with decrease in volume)
* Delicate balance: maintain level of preparedness

2 TYPES OF PROGRAMS
1) Peaking
2) Maintenance

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22
Q

Who are peaking programs for?

A

For athletes who need to attain peak performance for 1-2 weeks at a time
* Attempting to prolong peak performance can ↑ risk of injury or
lead to overtraining (↓ performance)
* High intensity → low intensity (closer to competition)
* 50-93% 1RM (depends on the specific period of peaking program)
* 1-3 sets, 1-3 reps
Ex: Sprinter
* 2-3 weeks before competition, increase intensity (100m
competition practice)
* 1 week before: decrease intensity and focus on technique and
recovery

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23
Q

Who is a maintenance program for?

A

For athletes who need to have good performance for several weeks (team
sports)
* Manipulating microcycle intensity and volume to maintain necessary strength
and power as well as manage fatigue
– Depends on game/practice schedule & traveling
– Important: analysis of recovery capacity
* 85-93% 1RM, 2-5 sets, 3-6 reps

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24
Q

When does the second transition period(or off-season) take place?

What is involved in this phase?

A

1-4 weeks after competition

  • Active rest
  • > period of time, > time needed to reacquire lost abilities
    Non-specific recreational activities
  • Low volume, low intensity
    At times used as 1 week rest period between two mesocycles
  • Unloading (before important events (ex: playoffs))
  • ↓ risk of overtraining
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25
Q

What are 2 proposed periodization models?

A

1) UNDULATING (non-linear)
2) TRADITIONAL (linear)
No consensus as to which method is better.
- UP models seems better than TP model to improve maximum strength
performance, but not power, muscular endurance, isometric strength and
muscle hypertrophy (Caldas et al., 2016)

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26
Q

How is periodization used for the general population?

A
  • Mesocycles with different objectives (ex: hypertrophy, strength, etc)
    – Week 2 microcycle optional (often non necessary)
    – If individual trains only 3x/week, separate sessions not necessary (full-body workouts appropriate)
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27
Q

What is the structure of a skeletal muscle?

A

Refer to slide 51 on lecture 2

28
Q

What is a muscle agonist?

What is a muscle antagonist?

What is a muscle synergist?

A

MUSCLE AGONISTS
* Main muscles used for movement (‘prime mover’;
contracting muscle)
– Ex: hip flexion agonist: iliopsoas

MUSCLE ANATOGONISTS
* Muscles that resist a movement (main muscle
that does opposite of the action it is resisting)
– Ex: hip flexion antagonist: gluteus
maximus

MUSCLE SYNERGISTS
* Muscles that create a movement together
– Ex: iliacus, psoas major, rectus femoris

29
Q

What does a lever consist of?

A

A lever consists of:
a) A rigid structure (bone)
b) A force acting upon it (muscle) to produce angular motion
c) A fulcrum (joint)
d) A load or resistance that is placed on rigid structure

30
Q

What are the 3 types of levers?

A

1) first class lever(ex.tricep dip)
2) second class lever(ex.calf raise)
3) third class lever(ex.bicep curl)

Refer to slide 54 of lecture 2

30
Q

How does mechanical advantage relate to the effectiveness of a lever?

A

MA > 1 (effective lever)
MA = 1 (efficacy = nil)
MA < 1 (ineffective lever)

31
Q

What is the definition of mechanical disadvantage?

A

Most muscles operate with a mechanical disadvantage.
– Force exerted by muscle greater than force applied to muscle

32
Q

How can mechanical advantage vary between individuals?

A
  • Tendon insertion can vary amongst individuals.
    – Some individuals have a mechanical advantage based on their tendon insertion placement (greater strength with further distance from fulcrum)
    – Other individuals with tendons inserted closer to the fulcrum have a greater kinetic advantage
33
Q

What are some biomechanical and anatomical factors that influence strength?

A
  • Neuromuscular control
  • Cross-sectional area of muscle
  • Muscle fibres orientation
  • Muscle length
  • Joint angle
  • Muscle contraction speed
  • Joint angular velocity
  • Strength-mass ratio
  • Height
34
Q

What is the definition of neuromuscular control?

How does this affect strength?

A
  • The unconscious trained response of a muscle to a signal regarding dynamic joint stability.
    – Influences maximal strength by determining the quantity and type of motor units that are involved during a
    muscle contraction (recruitment) as well as the frequency at which these motor units are stimulated.
  • Strength increases with:
    – Number of recruited motor units
    – Size of recruited motor units
    – Frequency/speed of stimulation of motor units
  • The majority of the adaptations that occur during the first weeks of
    training are due to nervous system adaptations.
35
Q

What is the definition of cross-sectional area and how does it apply to strength?

A
  • Muscle size (diameter)
  • The strength a muscle can produce (all
    factors equal) depends on the diameter of the muscle fiber rather than its overall volume

Ex:
- Two athletes (5’, 6’) who have the same %BF also have the same bicep circumferences
- The 6’ (heavier) athlete has longer muscles than the 5’ athlete, therefore a higher muscle volume.
- However, the strength of these two athletes should be similar as the circumference of the biceps is similar.

36
Q

What is the definition of muscle fiber alignment?

What does pennate fiber alignment mean?

How is the angle of pennation defined?

A
  • Refers to sarcomere alignment with regards to the direction of the tendon or the longitudinal axis of the muscle
  • A muscle with pennate fibres es a muscle whose fibres are oblique to
    the tendon.

– The angle of pennation is defined as the angle between the muscle fibres and the imaginary line between the origin
and insertion of the muscle
(0 degrees = no pennation)

37
Q

What is the highest degree of pennation in most muscles?

What does the angle of pennation increase?

A
  • Several muscles have a pennate orientation, but very few are greater
    than 15 degrees
  • The angle of pennation increases muscle shortening.
37
Q

Is there hereditary differences in muscle pennation?

How does hypertrophy affect pennation?

How does fiber orientation affect speed or strength?

A

Hereditary factors?
– Can explain differences in strength between individuals with same muscle size

  • Hypertrophy increases the angle of pennation and explains in part the
    increase in strength gains with training
  • The muscles with the greater angles of pennation are a greater proportion of parallel sarcomeres which increases the capacity to generate strength but decreases contraction velocity
    – Parallel fibre orientation = strength (ex: psoas major)
    – Orientiation in series = speed of contraction (ex: rectus femoris)
38
Q

What is the definition of muscle length?

When is a muscle the strongest?

A
  • Refers to the degree of overlap of actin and myosin filaments based on the level of muscle contraction
  • The strength potential is at its greatest when the muscle is at its resting length
39
Q

What are all human movements caused by?

A
  • All human movements are caused by a rotation around an axis within the joints – therefore the strength of a joint is generally discussed in terms of moment of force (torque)

T=F·r·sinƟ

  • Torque is dependent on sin (the angle formed between the muscleƟ
    action and the segment on which it is attached). With movement, the
    angle between the tendon and the segment changes and can explain,
    in part, the changes in strength throughout full range of motion.
40
Q

How does contraction duration affect strength?

A
  • A greater contraction duration (decreased speed of contraction) allows
    for a greater generation of strength

Ex:
* Vertical jump with and without arm involvement

41
Q

What is the definition of joint angular velocity?

A
  • Torque varies with angular velocity
    (rotation) of a joint
    – Decreases with a greater angular
    velocity (concentric contraction)
    – Increases with velocity for
    eccentric contractions up until
    90o/s, and gradually decreases
    thereafter
    – Greater strength capacity with
    eccentric contraction
    – Athletes ‘cheat’ when using this
    technique
  • Ex: bicep curls
    – Athletes extend their backs (isometric
    or eccentric biceps contraction)
42
Q

What is the definition of strength-mass ratio?

How does this relate to height?

A
  • Athlete’s ability to accelerate (create movement) with their own body
  • Especially important for activities such as sprints and jumps, or sports that have a weight qualification
  • If an athlete increases their muscle mass by 15% but their strength by only 10%, they lose their ability to generate body acceleration by decreasing their strength-mass ratio
  • Athletes of short stature have a greater strength-mass ratio because with taller (and heavier) athletes, it is more difficult to increase the cross-sectional area (strength) proportionately to the greater mass of a tall athlete
  • Athletes that are shorter/slimmer are often faster
  • Please refer to Strength-Mass Ratio
  • Strength is proportional to the muscle’s
    cross-sectional area (2)
  • Muscle mass is related to volume (3)
  • Therefore as muscle volume increases,
    muscle mass increases more rapidly than strength (x3 vs x2)
43
Q

What are sources of resistance in biomechanics?

A
  • Gravity
  • Inertia
  • Friction
  • Aerodynamics & Hydrodynamics
  • Elasticity
  • Negative work and power
44
Q

What is the formula for force?

A
  • Force due to gravity = weight
  • F = ma
    – Newton’s Second Law
  • Weight vs mass
  • a = -9.81m/s2
45
Q

How does torque change?

A
  • Gravity (force always downwards)
  • Torque=F·r·sinƟ
    – Torque changes based on the horizontal distance of
    the force with regards to the pivot point
46
Q

What is the biomechanical difference between the low bar squat and high bar squat?

A
  • Low bar squat vs high bar squat
    – The lower the bar is during a squat, the more the athlete needs to flex their trunk to ensure the centre of mass is above their base of support.
  • The posterior muscles need to work
    harder to maintain this posture and
    prevent the athlete from falling forward.
  • The athlete leans forward during a back
    squat as the bar lowers, the weight is
    horizontal to the knee, decreasing the
    strength needed for the quad to lift the
    weight.
  • Inverse relationship for the back and
    glutes.
47
Q

What is the biomechanical difference between back squat and front squat?

A
  • From a biomechanical perspective, the further the load is from the axis of rotation, the greater the required moment of force to lift the load (↓ moment of force of the muscle).
    – When the muscles are at a mechanical disadvantage, the muscle recruitment with the greatest mechanical advantage occurs the fastest.
  • Front squat
    – The glutes and extensor muscles of the hip are at a mechanical disadvantage. The quads are at a greater advantage therefore they are more recruited to complete the movement. (The opposite occurs for back squat)
  • When you consider the effects of gravity on posture, and the position of the load with regards to the axis of rotation and the involved muscles, you can vary the degree of muscle recruitment for a same movement.
48
Q

What is the difference between inertia and gravity?

What are 2 ways that an athlete can decelerate the movement?

A

Contrarily to gravity, the force of inertia can act in all directions
* An acceleration is present at least at the beginning and ends of resisted movements (begin movement and slow down movement)

  • The athlete decelerates the movement either by:
    a) Reducing the force exerted against gravity (upwards)
    b) Using antagonist muscles
  • In each condition, the effects on the agonist muscles during deceleration are smaller than that during acceleration

I=L/w

49
Q

How is inertia relevant to explosive exercises?

A
  • In explosion exercises, there is a greater resistance at the beginning of movements than at the end
  • Heavier loads are easier to manoeuver with greater acceleration
  • Can be used to ‘cheat’ or to sollicit different muscle groups
    – Ex: using your hips to start a
    bicep curl
    – Ex: used to work abdominal
    muscles eccentrically
50
Q

What is the equation for friction?

What are 2 exercises that use friction as resistance?

How does friction relate to inertia?

A

Fr= K·FN
* K = coefficient of friction between two surfaces

  • Exercises that use friction as
    resistance
    – Stationary bicycle
    – Weighted sled
  • The coefficient of static friction
    is typically greater than the coefficient of friction during movement
    – Therefore more force is required to start a movement than to continue it
51
Q

How are aerodynamics and hydrodynamics similar?

A
  • The force of resistance that occurs when an object moves through a fluid or air
  • Swimming
  • Rowing
  • Golf
  • Sprinting
  • Discus Throw
  • Baseball
  • Tennis
52
Q

What is the difference between form drag and surface drag?

A

FORM DRAG VS SURFACE DRAG

  • Surface drag (resistance): the friction a fluid/air passes along an object
  • Form drag (resistance): the way a fluid/air passes against the front or back of an object passing through the matter
    (cross-sectional area has the greatest influence)
53
Q

What is the equation for elasticity?

What are some limitations?

A
  • Fr= K·x
    – K = elasticity constant
    – X = change in length
  • The greater you stretch the elastic, the
    greater the resistance

LIMITATIONS
* Minimal resistance at the beginning of the exercise; a lot of resistance at the end of the range of motion
– Rarely sport-specific movement
pattern

54
Q

What is the definition of negative work/negative power?

A
  • Power = F x velocity
  • If the force exerted is in the opposite direction to the movement (ex: lowering the db in a controlled manner), the calculated power will be negative (eccentric loading)
    – Therefore work and power will be ‘negative’
  • During the concentric phase, the athlete (and their muscles) work
    with the load (positive)
55
Q

How are muscles named based on their size?
(from lecture 1)

A

maximus = large
minimus = small
Longus = long
Brevis = short

56
Q

What are the 5 types of muscle shapes?
(from lecture 1)

A

Circular
Convergent
Parallel
Pennate(uni-,bi-,multi-)
Fusiform

57
Q

What are the 2 components of the nervous system?
(from lecture 1)

A

Central & peripheral

58
Q

What are the 2 divisions of the peripheral nervous system?

What are the 2 components of the motor division?

What are the 2 divisions of the autonomic nervous system?
(from lecture 1)

A

Sensory division & motor division

Somatic nervous system & autonomic nervous system

Sympathetic division & parasympathetic division

59
Q

What are the 3 different kinds of neuron structures?

What are the different functions of neurons?
(from lecture 1)

A

Unipolar
Bipolar
Multipolar

Sensory(afferent)
Motor(efferent)
Interneurons

60
Q

What are the 3 different kinds of ion channels?
(from lecture 1)

A

Voltage gated
Ligand gated
Mechanically gated

61
Q

What are the 2 different kinds of synapses?

What is the difference in their function?
(from lecture 1)

A

Electrical vs chemical synapses

Electrical synapses use gap junctions
Chemical synapses use neurotransmitters

62
Q

What are the 4 components of the heart?
(from lecture 1)

A

Right and left atrium
Right and left ventricle

63
Q

What are the basic principles of the cardiac cycle?

What are the 6 phases of the cardiac cycle?
(from lecture 1)

A

Blood flows from higher to lower pressure
Contraction increases the pressure
Valves open/close according to pressure gradients

Phase 1-atrial depolarization/contraction
Phase 2-isovolumetric contraction
Phase 3-rapid ejection
Phase 4-reduced ejection
Phase 5-isovolumetric relaxation
Phase 6-ventricular filling

64
Q

What are the 4 components of the cardiac conduction system?
(from lecture 1)

A

SA node
AV node
AV bundle(right and left)
Purkinje fibers

65
Q

What are the 3 energy systems in the body?
(from lecture 1)

A

ATP-PCR system(5-15 seconds)
Glycolytic system(1-2 minutes)
Oxidative system(long duration of time)

APA3325-Fitness Training Principles (4 decks)

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