phys tes 3 Flashcards
Compare the neural and hypertrophic responses to resistance training.
Neural adaptations first lasts up to 8 weeks. Increased recruitment of previously dormant type 2 motor units progression from neural adaptations to hypertrophy is gradual.
Hypertrophy- individual muscle fibers get larger increased number of myofibrils in the existing fibers accelerated protein synthesis decreased protein degradation
increased levels of ATP,PCR and glycogen
What role do growth hormone/growth factors play in hypertrophy?
it is a stimulator for protein synthesis and protein degradation hormones GH,Test,Cortisol
Fiber type conversions. Does this happen with resistance training? To what magnitude?
minimal conversion of fibertypes training is not a strong enough stimulus to substantially alter fiber types primarily determined by age and genetics
What are the metabolic adaptations to resistance training?
Training substantially influences metabolic properties of muscle increase in ATPase
List the advantages and disadvantages of free weights and machines.
Advantage of free weights- Good for stabilizing muscles movement through full ROM large exercise variety space effective no fitting involved-Machine advantages Safer no need for spotter less intimidating form and skill unimportant
Two methods of strength evaluation.
One rep max Isokinetic Dynamometer
Pros and cons of 1RM and isokinetic dynamometer.
pro 1RM can be performed with any free weight exercise valuable for resistance program equipment is minimal Benefit of ISo fear i slower then 1rm ideal for gaging strength following injury no fatigue
Detail how to perform a 1RM evaluation.
1 set 8-12 reps light-1 set 5-6 reps 50% 1rm-rest 1-2 minutes,1 set 3-4 reps 75%1RM if form is correct keep going up allow 2-3 minutes between each set
List the four phases of periodization.
preparation phase-First transition Phase-Competition Phase-Active recovery
What are the mechanisms that allow plyometrics to be an effective training strategy?
captures potential energy in muscle- yields a contraction more forceful than typical concentric contraction use muscle spindle to advantage
What are muscle spindles and how are they used in plyometrics?
used to sense length and makes the muscles stronger and controls limbs
What is the goal of circuit weight training?
improve strength cardiovascular and muscular endurance
How does muscle damage and DOMS occur?
High force repeated exercise heavy weights
What is the influence on hypertrophy and protection from subsequent damage?
if damage is done consistently enough the continual cycles will lead to hypertrophy and protection
What are the different techniques that can be utilized to measure exercise and for what population would each be appropriate for? Intensity
Sedentary/weight loss and elderly health improvement and CV disease athletic performance enhancement. Frequency Weight loss sedentary and elderly athletes time weight loss sedentary elderly athletes type same thing
Describe and be able to calculate the two ways to prescribe exercise intensity based upon HR? What one is a more conservative method?
Straight % 220-age prediction,take 60-80% of number ex 70% of 200bpm=140 that is conservative
Karvonen Hr = RHR+%(MHR-RHR) do this to give person range example 60bpm+70%(200-60)=158bpm
When VO2 max improves via endurance training, describe the mechanistic timeline for central and peripheral improvements.
central adaptations within first 10 days of training increase in plasma volume increase in stroke volume and Central output
Peripheral adaptations take place 10 days post a-vo2 difference due to increase in mitochondrial and capillary densities
