Paper 3 Flashcards
What is PAP training
Post activation potentiation
Describe PAP training method
Enhancement of neural and type2 muscle fibres for a limited time after performing a high muscle intensity muscle contraction
Motor units are composed of which 2 bodily components
A neutron and the muscle fibre it innervates
Explain the all or none law
When a motor unit is recruited, all the muscle fibres it innervates are recruited
The amount of times a motor unit fires times per second is known as what
Motor unit firing rate
What factor determines how many motor units are recruited when performing resistance exercise
The load being lifted and the speed at which its been lifted (eg strength and power training result in high motor recruitment)
Which proprioceptor senses the length of a muscle and the rate at which its lengthening
Muscle spindles
Describe stretch reflex
An immediate muscle contraction initiated by a muscle spindle when a muscle is lengthened beyond its normal range and/or too quickly
The firing of grouped motor unit resulting in greater timing of force production is known as what?
Motor unit synchronisation
What is selective recruitment
Recruitment of muscle fibres that create an explosive response (type2 fibres) and simultaneously inhabit type 1 (slow twitch fibres)
What long term effects occur in muscle spindles due to effective strength training
Enhanced stretch reflex capabilities and greater force development
What do Golgi tendons sense
Amount of tension in a muscle
Describe inverse stretch reflex
Relaxation of a muscle due to excessive muscle tension being present,
Initiated by the Golgi tendon organ
When completing unilateral training, which adaptations may occur resulting greater muscle activity in the untrained limb
Cross education neural response
Describe bi-lateral strength deficit
Increase in muscle activation when performing a uni lateral exercise compared with muscle activation during the performance of a similar,
bi-lateral exercise (eg, greater muscle activity in quads during split squats compared to back squats)
Name 3 muscular adaptations that occur due to resistance training
- Increase in muscle pennation (angle of muscle fibres)
- Increase in myofibrilliar volume
- Increase in sacroplasmic reticulum
Name 5 muscular adaptations that occur due to hypotrophy specific training
- Increase in muscle fibre density
- Increase in overall muscle size
- Increase in protein synthesis
- Decrease in mitochondria density
- Decrease in capillary density
Which form of training increases connective tissue strength, aiding in injury prevention in athletes
Strength training/ training with heavy loads
What is common term for the endocrine system
Hormonal system
Name the gland and function associated with human growth hormone.
Pituitary gland - growth and repair of all tissues
Name the gland and function associated with the cortisol hormone
Adrenal gland, secreted in response to stress
Insulin hormone
Pancreas, reduces blood sugars
Testosterone hormone
Testes in men, liver and ovaries in females, growth and muscle repair
A Hormone that is anabolic serves what function
Growth and repair
Which hormones are raised as an acute response to resistance training
Testosterone, human growth hormone and cortisol
Reduced rest periods coupled with high training volume increases which hormone
Cortisol
What is the function of the endocrine system
Maintain homeostasis
What external factors result in poor endocrine function, resulting in adaptation to training
- Poor sleep patterns
- Poor nutrition
- Excessive emotional stress
