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Kin 235 > Module 6 > Flashcards

Module 6 Flashcards

1
Q

Define resistance training

A

the act of repeated voluntary muscle contractions against a greater resistance (than typically found in daily life)

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2
Q

What factors are in play for sarcomere decline

A
  • dysfunction in cells/mitochondria
  • impaired vascular ability
  • insufficient energy
  • illness
  • insulin resistance
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3
Q

What kind of adaptations do we see in resistance training?

A
  1. Strength - increases by a lot
  2. hypertrophy - increases by a bit
  3. neural - increases by a bit, mostly in the first 12 weeks
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4
Q

what plays a big role in muscle strength?

A

Learning factors/neural connections! strength improvement can occur with repeated testing over 5 attempts

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5
Q

define hypertrophy

A

skeletal muscle fibre growth

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6
Q

What processes are necessary for hypertrophy?

A
  • metabolic stress
  • mechanical tension
  • muscle damage
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7
Q

What is meant by muscle damage

A
  • z line streaming (obvious when looking at many fibres, which appears as smearing)
  • plasma CK/myoglobin
  • Pain (Delayed Onset Muscle Soreness)
  • force loss
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8
Q

what adaptations must occur to initiate hypertrophy

A
  1. protein synthesis
  2. proliferation
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9
Q

What processes are covered under metabolic stress

A
  1. altered myokine production
  2. cellular swelling
  3. elevated hormone release
  4. increased fibre recruitment
  5. Reactive Oxygen Species production
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10
Q

define mechanical tension

A

: state of stiffness in muscle that can be sensed by sarcolemma

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11
Q

what is phosphatidic acid

A

: a type of phospholipid that is important for biosynthesis

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12
Q

why is phosphatidic acid important

A
  • increases protein synthesis
  • activates down stream signal (MAPK or mTOR?)
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13
Q

how are proteins formed?

A

collection of amino acids binding together

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14
Q

Describe the relationship between protein synthesis and balance

A

balance is pretty level, synthesis goes up and down. protein is made at the bottom of the curves?

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15
Q

How does protein synthesis change with resistance exercise

A

the variations are greater in the fed state and decline less in the fasted state

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16
Q

draw the graph for protein balance, both at rest and with resistance exercise

A
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17
Q

How can we measure muscle protein synthesis

A

Biopsy!

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18
Q

describe the steps behind taking a muscle biopsy

A
  1. infuse a ‘heavy’ amino acid
  2. take a piece of muscle
  3. examine how much of the heavy amino acid was incorporated
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19
Q

what is the term for the rate of muscle protein built per hour

A

fractional synthetic rate (%/hr)

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20
Q

what is a satellite cell

A

stem cell found in muscle important for growth, repair and function

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21
Q

what determines if a muscle is a high responder or low responder

A

i think the amount of satellite cells or capillaries it has? low responder has a lower amount and higher CT

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22
Q

How do satellite cells affect the body

A

maintenance and gives nuclei away

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23
Q

How does the body respond to resistance training

A
  • HR
  • muscle size increases 20-30%
  • ribosome content increases
  • MPS after exercise increases
  • increase satellite cell, capillary number etc
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24
Q

how do men and women differ in resistance training adaptations

A

males and females respond similarly to hypertrophy, but males have much greater absolute muscle size increase
relative, male and female are similar

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25
Q

what training adaptations occur in maximal aerobic exercise

A

increased
- VO2 max
- SV, heart size
- A-VO2 diff
- hemoglobin, oxygen extraction
- peak lactate production
peak power
decreased or unchange
- heart rate

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26
Q

what training adaptations occur in submaximal aerobic training

A

increased
- lactate threshold
- efficiency
- fat oxidation
decreased
- perceived effort
- heart rate
- CHO oxidation
- ventilation
- lactate production

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27
Q

do increases in VO2 max matter?

A
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28
Q

what factors limit aerobic performance

A
  • ventilation (minute ventilation, affinity, saturation)
  • central/peripheral blood flow (cardiac output, oxygen unloading, muscle blood flow, affinity)
  • muscle metabolism (enzymes, energy stores, myoglobin and mitochondria)
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29
Q

what is the overload principle

A

: exercise at great intensities by manipulating frequency, intensity and duration

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30
Q

what is the goldilocks zone

A
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31
Q

draw the curve for general adaptation syndrome

A
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32
Q

draw the curve of the goldilocks principle

A
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33
Q

what is the specificity principle

A

: adaptations are specific to the imposed demands (SAID)

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34
Q

what is the difference between specific overload and specific endurance training

A

specific overload: short duration = strength/power adaptations
specific endurance: long duration = aerobic adaptations

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35
Q

what is the individual differences principle

A

: individuals do not respond the same to training

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36
Q

How can we use the individual differences principle to improve training?

A

by catering it to the individual’s needs and capabilities

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37
Q

what is the reversibility principle

A

: detraining occurs rapidly

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38
Q

In terms of time, when do we see big losses in detraining

A

1-2 weeks. many improvements are fully lost within months

39
Q

what kind of decreases do we see with detraining?

A

increased max HR
decreased
- VO2 max
- SV max
- Q max
- a-vo2 diff max

40
Q

how can we maintain aerobic fitness

A

reducing frequency and duration, but maintaining intensity is most important

41
Q

What factors affect aerobic training responses

A
  1. initial level of aerobic fitness
  2. intensity
  3. frequency
  4. duration
42
Q

what is continous training

A

: steady paced, prolonged exercise at 60-80% VO2 max

43
Q

Why is continuous training good?

A
  • novice: allows large caloric expenditure
  • endurance: allows for similar training as in competition
44
Q

How can we use RPE in training?

A

higher RPE signifies higher body strain and energy expenditure

45
Q

What is a simple method of testing RPE in training

A

talk test!

46
Q

what does the RPE scale go from and to?

A

6 (very very light) - 19 (very very hard)

47
Q

what RPE levels correspond with what % of VO2 max?

A

11-12 (fairly light) = 30-50%
13-14 (somewhat hard) = 50-75%
15-16 (hard) = 75-85%
17-18 (very hard) = 85%
19 (very, very hard) = 85-100%

48
Q

how can we express exercise intensity

A
  1. energy expended per unit time
  2. absolute power output
  3. relative metabolic level (VO2 max)
  4. lactate threshold
  5. heart rate
  6. MET
  7. RPE
49
Q

why is training at or slightly above lactate threshold best?

A
  • produces greatest benefits
  • i guess thats it
50
Q

why is the distinction between HR max and lactate threshold important for training

A

HR max = important for intensity level
lactate = important for assessing endurance ability

51
Q

How and why should we train low intensity high frequency

A
  • 3 days a week
  • frequent training = what effects
52
Q

what are the major goals of aerobic training

A
  1. improve oxygen delivery
  2. improve muscle capacity to process oxygen
53
Q

what is interval training

A

repeated bouts with brief rest periodswha

54
Q

what timing is ideal for interval training

A
  • 3 sessions per week
  • 3 min warm up, 2.5 min cool down
  • 30 second exercise
  • 90 second rest
55
Q

what aspects of exercise are important when prescribing interval training

A
  1. intensity
  2. duration
  3. length
  4. frequency
56
Q

What adaptations does anaerobic training result in

A
57
Q

what cardiovascular adaptations do we see in aerobic training

A

increased
- Q
- blood flow to active muscle
- peripheral flow

58
Q

what other improvements lead to improved Q

A
  • plasma volume
  • total volume
  • venous return
  • EDV
  • max stroke output
59
Q

what adaptations do we see in the heart with training

A

decreases
- intrinsic firing rate of SA node
- contributes to bradycardia?
- sub max heart rate (12-15 bpm)
- diff between max Hr and resting

60
Q

what factors increase stroke volume

A
  • increased left ventricle volume
  • reduced cardiac and arterial stiffness
  • increased diastolic filling
  • improved intrinsic contractility
61
Q

how does endurance training affect stroke volume both at rest and exercise

A

increases both, regardless of age or gender

62
Q

why might people have lower cardiac output during training?

A
  1. rapid (training induced) changes in vasoactive properties
  2. enhanced oxidative capacity (due to muscle cell changes)
63
Q

What pulmonary adaptations do we see with aerobic training

A

increased
- max Ve
- VO2 max
- tidal volume
- O2 extraction
decreased
- Ve/Vo2
- % total exercise O2 cost
- fatigue
- breathing frequency

64
Q

how does aerobic training effect blood lactate levels

A

lowers them by
- decreasing rate of formation
- increasing clearance

65
Q

What are VO2 max improvements mainly due to

A

SV

66
Q

Why does SAID have to be progressive

A
67
Q

what is meant by less perturbation for homeostasis at sub max work loads

A
68
Q

What are the different goals of resistance training, and the rep count that goes with them

A

strength/power = 1-6 repts
hypertrophy = 6-12 reps
endurance = 12+ reps

69
Q

what variables affect resistance training programs

A
  • load
  • volume
  • exercise sections (strength, endurance etc)
  • effort
70
Q

What is an example of training protocol?

A

1 set 80% 1 RM
3 sets 80% 1RM
3 sets 30% 1RM????

71
Q

What do training load/frequency and volume impact, but also what do they not impact?

A

load/freq impact muscle strength
not hypertrophy

volume impact muscle strength and hypertrophy

72
Q

Linear versus undulation periodization

A
73
Q

What are the types of muscular endurance?

A

there are two definitions!
RME: relative muscle endurance
AME: absolute muscle endurance

74
Q

What is RME

A

RME: relative muscle endurance = # of reps on can complete against a percentage of their current strength

75
Q

what is AME

A

AME: absolute muscle endurance: the # of reps one can complete against a set load
does not take into account max strength

76
Q

Of RME and AME, which is more practical?

A

AME
firefighter gear weight is set, couch weights are set, cross fit vests are set, etc

77
Q

what is the primary driver for increasing heavy load AME?

A

increasing strength!

78
Q

what mechanisms can explain the load decadence of muscle endurance training

A

Load decadence: slow loss of training adaptations due to lack of increase of stimulus
occurs when the training stimulus is not strong enough, in muscle endurance this could be too low of a load

79
Q

what is free flow vs occluded?

A

free flow: no restriction of blood
occluded: restricts blood flow using a band. can be good for muscle growth and strength by increasing metabolic stress

80
Q

how is relative endurance affected by free flow and occluded

A

endurance adaptations higher in free flow vs occluded

81
Q

how is absolute endurance affected by free flow and occluded

A
82
Q

draw the graph for the size principle

A
83
Q

draw the graph for linear periodization vs undulating

A
84
Q

draw the graph of adaptations to RT

A
85
Q

draw the graph of variations in protein synthesis and protein balance

A
86
Q

draw the general adaptation syndrom

A
87
Q

draw the cardiovascular improvements with aerobic training

A
88
Q

draw the heart rate and VO2 during graded exercise for athletes and sedentary students graph

A
89
Q

draw the curve for lactate pre and post training

A
90
Q

draw the graph of adaptive changes in active muscle

A
91
Q

What is mTOR

A

a signalling pathway that regulates cell metabolism, growth and proliferation

92
Q

What is MAPK

A

signalling pathway that transmits signals from cell surface to DNA

93
Q
A

Kin 235 (8 decks)

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