NSCA CSCS - Chapter 5 Flashcards
Actin
One of the main contractile proteins in muscle fibers
Anaerobic alactic system
Phosphagen and CP system.
Anaerobic lactic system
Glycolytic system.
Anaerobic training
Intense training that requires ATP regeneration at a faster rate than the capability of the aerobic system.
Bilateral deficit
Force produced when both limbs contract is lower than the sum of unilateral force production in each limb.
Bilateral facilitation
Force produced when both limbs contract is greater than the sum of unilateral force production in each limb.
Bone matrix
Collagen fibers that calcify into hydroxyapatite to form the bone structure
Bone mineral density (BMD)
Quantity of mineral deposited in a given area of bone
Collagen
The primary structural component of all connective tissue
Cortical bone
Hard outer bone layer that surrounds the trabecular bone
Cross-education
Unilateral resistance training increases strength and neural activity in the contralateral resting muscle
Cross-linking
Strong chemical bonds between collagen molecules
Detraining
A decrement in performance and loss of physiological adaptations following the cessation of anaerobic training or substantial reduction in volume, intensity, or frequency
Elastin
Elastic fibers found in ligament tissue
Electromyography (EMG)
Electrical measure of muscle activation
Fibrous cartilage
Tough cartilage found in intervertebral disks and at the tendon-bone junctions
Functional overreaching (FOR)
Excessive training leading to short term detriments in performance.
Hyaline cartilage
Articular cartilage found on the ends of bones
Hydroxyapatite
Calcium phosphate crystals - forms the bone matrix
Hyperplasia
increase in muscle fibers via longitudinal splitting in response to high-intensity resistance training.
Hypertrophy
Increase in muscle cross-section via the addition of new fibers or enlargement of existing fibers.
Mechanical loading
The addition of external load to the body via resistance training.
Microfibril
A pair of collagen filaments
Minimal essential strain (MES)
The threshold stimulus for new bone formation
Motor unit
alpha motor neuron and muscle fibers it activates
Myogenesis
Muscle protein synthesis and growth
Myosin
One of the main contractile proteins in muscle fibers
Myotatic reflex
Neural reflex caused by muscle spindles that enhances the involuntary elastic properties of muscle and connective tissue to increase force production
Nebulin
One of the structural proteins in muscle tissue
Neuromuscular junction
Junction between the motor neuron and the muscle fibers it innervates
Nonfunctional overreaching (NFOR)
Stagnation of decrease in performance, increased fatigue, decreased vigor, and hormonal disturbance that can last from weeks to months
Osteoblasts
Cells in the bone that lay down collagen following damage to the bone from resistance training
Osteogenic stimuli
Factors that stimulate new bone formation
Osteoporosis
A disease where BMD and bone mass are reduced to critically low levels
Overreaching
Short term detriments to performance following excessive training
Overtraining
Decrease in health and performance from a combination of excessive frequency, volume, or intensity without sufficient rest, recovery, and nutrient intake
Overtraining syndrome (OTS)
Prolonged maladaptation of biological, neurochemical, and hormonal regulation mechanisms
Parasympathetic overtraining syndrome
The final phase of overtraining marked by increased parasympathetic activity at rest and during exercise
Peak bone mass
Highest bone mass that an individual has in life.
Pennation angle
The angle of muscle fibers relative to an imaginary line between the origin and insertion.
Periosteum
The outer bone surface
Procollagen
The parent protein to collagen synthesized and secreted by fibroblasts
Progressive overload
Progressively placing greater than normal demands on musculature
Rate-pressure product
A measure of myocardial work - heart rate x systolic blood pressure
Reactive hyperemia
Increase in blood flow to the working tissue following a set
Selective recruitment
Allows advanced lifters to“skip over” the type I fiber recruitment associated with the size principle in order to rapidly generate maximum force by immediately recruiting type II fibers- i.e. Olympic weightlifters
Size principle
Motor units are recruited in selective order based on recruitment threshold and firing rate.
Specificity of loading
Principle that demands the loading of the skeletal region where bone growth is desired
Stress fractures
Microfractures in the bone due to structural fatigue
Structural exercises
Exercises that direct force vectors through the spine and hip
Tendon stiffness
the amount of force required per unit of tendon elongation
Titin
One of the structural proteins in muscle tissue
Trabecular bone
Spongy bone tissue found inside the bone structure
Ventilatory equivalent
The ratio of air ventilated to oxygen used by tissues
