Lecture 29 Flashcards
what is responsible for strength in the first weeks
neural adaptation
is neural adaptation specfic to training?
highly - train one muscle and get very little transfer to another
increased agonist activation via:
decreased neural inhibitory reflexes
increased motor unit recruitment, and/or
increased motor unit firing frequency
which things modify agonist-antagonist reflex control?
stretch reflex and Golgi tendon organ.
what does strech reflex do
primes muscles to increase force output. inherently increase tension in muscle and connective tissues.
the run down on stretch reflex.
muscle is stretched - muscle spindles activated - muscle contracted to prevent over stretching - increase muscle activation and RFD>
what happens if muslce used wile “primed”
stretch shorten cycle
what is SSC
what does the Golgi tendon do?
restrict high laods of tension
step by step of the golgi tendon
muscle contraction above threshold - Golgi tendon organs activated - muscle contraction inhibited to prevent excessive force.
how might golgi tendon be down-regulated
high impact training.
what is the monosynaptic stretch reflex
around 50 ms. only happens in stretch reflex. between the muscle spindle activation anf muscle contracted to prevent over-stretching
what is plyometrics
jump training. high explosive exercise that uses the short shortening cycle.
what are you training with plyos
high velocity and RFD
how does plyo increase speed.
increase ability tolerate high-stretch loads, increase muscle power outlet through stored elastic energy and stretch reflex
neuromuscular adaptation to high-intensity training.
Increase Max power
increase Muscle strength
increase Size (Hypertrophy)
increase Selective hypertrophy Type II
(triangle) Type of myosin
increase Neural activation (RFD)
increase Na+ K+ ATPase activity
Metabolic Adaptation
increase in all:
ATP & PC stores
Creatine kinase activity
ATPase activity
PFK activity
Buffering capacity
how much do metabolic adaptations increase
20-40% in high intensity training.
other adaptations to short duration, high intensity trainingn
increase efficieny of movement
- neural adaptatipn
increase pain tolerance.
what energy systems does HIIT stimulate.
ALL.
intense cellular metabolic and mechanical stress in HIIT.
can stimulate fat oxidative capability and aerobic power as effectively as much larger volume of regular aerobic training.
HIIT local and systemic adaptation
high vascular shear stress and cardiac load. increase CVS, but more care with progression and use more “clinical model’
time efficient
HIIt for endurance athletes
useful in minor (<20%) training time, espically late-phase training.
HIIT for RHIE athletes
essential but also normal part of training.
benefits of aerobic adaptations from interval training
simultaneously maximal contribution of all energy systems.
increase reliance on ATP supply aerobically (so less anaerobic demands)
positive effect of resistance training.
difficult to identify how decline with aging. large individual differences in strength and training.
strength training in older adults.
reducing falls (RFD important): daily function, heat, glucose control blood pressure and bones.
less absolute strength gains.
but same relative (%) gains.
also help retain precision of force control.
how is there less absolute strength gain in strength training in older people.
less cell signalling
local acute inflammatory
what does interval training help with
all types of fitness. tick every box
