Lecture 29

Question 1

what is responsible for strength in the first weeks

Answer 1

neural adaptation

Question 2

is neural adaptation specfic to training?

Answer 2

highly - train one muscle and get very little transfer to another

Question 3

increased agonist activation via:

Answer 3

decreased neural inhibitory reflexes
increased motor unit recruitment, and/or
increased motor unit firing frequency

Question 4

which things modify agonist-antagonist reflex control?

Answer 4

stretch reflex and Golgi tendon organ.

Question 5

what does strech reflex do

Answer 5

primes muscles to increase force output. inherently increase tension in muscle and connective tissues.

Question 6

the run down on stretch reflex.

Answer 6

muscle is stretched - muscle spindles activated - muscle contracted to prevent over stretching - increase muscle activation and RFD>

Question 7

what happens if muslce used wile “primed”

Answer 7

stretch shorten cycle

Question 8

what is SSC

Question 10

what does the Golgi tendon do?

Answer 10

restrict high laods of tension

Question 11

step by step of the golgi tendon

Answer 11

muscle contraction above threshold - Golgi tendon organs activated - muscle contraction inhibited to prevent excessive force.

Question 12

how might golgi tendon be down-regulated

Answer 12

high impact training.

Question 13

what is the monosynaptic stretch reflex

Answer 13

around 50 ms. only happens in stretch reflex. between the muscle spindle activation anf muscle contracted to prevent over-stretching

Question 14

what is plyometrics

Answer 14

jump training. high explosive exercise that uses the short shortening cycle.

Question 15

what are you training with plyos

Answer 15

high velocity and RFD

Question 16

how does plyo increase speed.

Answer 16

increase ability tolerate high-stretch loads, increase muscle power outlet through stored elastic energy and stretch reflex

Question 17

neuromuscular adaptation to high-intensity training.

Answer 17

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

Question 18

Metabolic Adaptation

Answer 18

increase in all:
ATP & PC stores
  Creatine kinase activity
  ATPase activity
  PFK activity
  Buffering capacity

Question 19

how much do metabolic adaptations increase

Answer 19

20-40% in high intensity training.

Question 20

other adaptations to short duration, high intensity trainingn

Answer 20

increase efficieny of movement
- neural adaptatipn
increase pain tolerance.

Question 21

what energy systems does HIIT stimulate.

Answer 21

ALL.

Question 22

intense cellular metabolic and mechanical stress in HIIT.

Answer 22

can stimulate fat oxidative capability and aerobic power as effectively as much larger volume of regular aerobic training.

Question 23

HIIT local and systemic adaptation

Answer 23

high vascular shear stress and cardiac load. increase CVS, but more care with progression and use more “clinical model’
time efficient

Question 24

HIIt for endurance athletes

Answer 24

useful in minor (<20%) training time, espically late-phase training.

Question 25

HIIT for RHIE athletes

Answer 25

essential but also normal part of training.

Question 26

benefits of aerobic adaptations from interval training

Answer 26

simultaneously maximal contribution of all energy systems.
increase reliance on ATP supply aerobically (so less anaerobic demands)

Question 27

positive effect of resistance training.

Answer 27

difficult to identify how decline with aging. large individual differences in strength and training.

Question 28

strength training in older adults.

Answer 28

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.

Question 29

how is there less absolute strength gain in strength training in older people.

Answer 29

less cell signalling
local acute inflammatory

Question 30

what does interval training help with

Answer 30

all types of fitness. tick every box