Practical perspectives in training healthy adults Flashcards
What are the three critical components of the conditioning process that highlight the value of a professional?
The three critical components are instruction, supervision, and monitoring.
While programs can be copied, the latter two are where the expertise of the professional truly lies.
What is a key benefit of supervised training, even for motivated individuals like athletes?
Research suggests that having someone present improves performance, even in athletes who are typically extrinsically motivated.
What benefits did a study on supervised, non-athletic adults trying to increase their 1RM on the bench press reveal?
The supervised non-athletic group not only increased their 1 rep max more but also experienced a greater increase in fat-free mass (FFM) compared to the unsupervised group.
A study with young rugby players showed this trend, although it had a small sample size
How did a study involving individuals with knee replacements highlight the importance of supervision in a clinical setting?
The group with intensive physiotherapy (more supervised sessions) performed better on their single leg stance and time to get up.
What are the main reasons research supports the importance of supervising training?
The main reasons include ensuring proper technique, which is crucial for the exercise to be effective and prevent injury. Additionally, supervision enhances adherence due to social and potentially financial accountability.
What is ‘extrinsic motivation’ and how does it relate to supervised training?
Extrinsic motivation refers to the drive to perform based on external rewards or pressures. Supervised training can leverage extrinsic motivation through the presence of the trainer.
Why is it difficult to definitively prove the benefits of supervision through research?
Research on supervision is difficult and confounding due to various factors such as different study designs, varying components of programming, and the challenge of measuring effort and adherence.
What are ‘transition blocks’ within a macrocycle, and what is their purpose?
Transition blocks are deliberate periods within a training program that are open for adjustments. Their purpose is to allow for changes based on unforeseen circumstances like illness or lack of expected progress.
Why are transition weeks considered ‘very critical’?
Transition weeks are critical because they provide the opportunity to adapt the program based on the athlete’s response and any unexpected issues that arise during the macrocycle.
What was the common belief in the 1980s regarding the cause of muscle soreness?
The common belief in the 1980s was that muscle soreness was caused by some sort of ‘stuff’ or toxins building up in the muscles.
What was a more contemporary, but potentially inaccurate, early explanation for DOMS involving muscle tissue?
A common explanation was that DOMS was due to microscopic tears or damage to the muscle fibers themselves.
When considering muscle soreness, what is an important question to ask about the nature of the pain and potential damage?
It’s crucial to ask exactly what hurts and what tissues might be damaged, as pain could originate from ligaments, tendons, muscle fibers, or even muscle membranes.
How does the ability to tear a muscle fiber differ between concentric and eccentric contractions, and why?
It is difficult to tear a muscle fiber during a concentric contraction because the muscle is shortening. However, it is more likely to experience tensile damage to muscle or tendons during eccentric loading when the muscle is lengthening under tension.
What type of injury is more likely during a concentric muscle contraction under tensile load?
During a concentric contraction under tensile load, one is more likely to experience damage to the tendon (or tendon attachment), potentially leading to an avulsion fracture.
What type of damage is more likely during eccentric loading?
Eccentric loading is way more likely to cause tensile damage to muscle or tendons.
What does ‘myofibrillar disruption’ likely refer to in the context of KIN 335, and what is a more casual term for it?
Myofibrillar disruption refers to damage to the tissue of the active Z line connection points or sarcomere disruptions.
A more casual term is ‘muscle damage.’
What is the ‘repeated bout effect’ (RBE) and with which type of contraction is it most evident?
The repeated bout effect (RBE) is the phenomenon of decreased soreness after a session or two of the same exercise. It is particularly evident with eccentric contractions.
Explain the relationship between muscle damage and muscle soreness (DOMS) based on the lecture.
Muscle soreness is likely NOT directly caused by muscle damage (myofibrillar disruption). Several points support this: concentric contractions can cause muscle damage but less soreness; trained individuals can experience performance decreases without significant soreness.
According to a more current theory, what might be a primary source of DOMS?
A growing theory suggests that DOMS may be more related to membrane disruptions caused by stretching during eccentric contractions.
How might ions and cytokines play a role in the sensation of muscle soreness?
Leakage of ions (like calcium, sodium, potassium) and cytokines from disrupted muscle membranes may chemically communicate with and irritate nociceptors, sending pain signals to the brain.
How do eccentric contractions compare to concentric contractions in terms of energy expenditure and muscle activation for the same force output?
Eccentric contractions require less energy and less muscle activation compared to concentric contractions for the same level of force output.
How does the maximal force generating capacity differ between eccentric and concentric contractions?
Individuals can generally generate more force during an eccentric contraction than during a concentric or isometric contraction.
What is ‘accentuated eccentric loading’?
Accentuated eccentric loading refers to training programs that place a greater emphasis on the eccentric (lengthening) phase of muscle contractions.
What are some practical challenges associated with implementing accentuated eccentric loading?
Logistical issues include the need for spotters to assist with the concentric phase or specialized equipment that can add and remove weight.
What did Arnold Schwarzenegger reportedly emphasize in his training that aligns with eccentric training principles?
Arnold Schwarzenegger emphasized slow, deliberate lowering of weights along with the concentric lift, which increases time under tension during the eccentric phase.
How might incorporating a longer eccentric phase (e.g., five Mississippi count down) into an exercise benefit training?
A longer eccentric phase can potentially enhance strength, power, and hypertrophy all at the same time.
Can concentric muscle contractions cause muscle damage (myofibrillar disruption)?
True, concentric muscle contractions can cause muscle damage.
Why do concentric contractions typically result in less DOMS compared to eccentric contractions, even though they can cause muscle damage?
This discrepancy is a key piece of evidence suggesting that muscle damage (myofibrillar disruption) may not be the primary cause of DOMS.
How does a warm-up affect DOMS and performance (strength reduction)?
A warm-up can have an analgesic (pain-relieving) effect on DOMS, potentially reducing soreness.
Can an individual recover strength after exercise while still experiencing muscle soreness? What does this suggest?
Yes, strength can return to normal even while an individual remains sore. This further supports the idea that muscle damage and DOMS are likely not directly related.
If muscle damage refers to myofibrillar disruption, what should we call damage to other muscle tissues like membranes, tendons, and bones?
We should be specific and refer to them as membrane damage, tendon damage, and bone damage, respectively.
How does damage to muscle fibers affect muscle force generation?
Disruption of the connection between actin filaments and the Z lines impairs the muscle’s ability to transmit force, leading to a decrease in muscle strength.
How does damage to muscle membranes affect muscle force generation?
Damage to muscle membranes would not cause a decrease in active muscle strength but could lead to a decrease in passive muscle strength or tension due to the loss of elasticity.
What is rhabdomyolysis?
Rhabdomyolysis is the breakdown of muscle tissue, leading to the release of muscle proteins into the bloodstream.
What are some potential consequences of rhabdomyolysis?
Excessive protein in the blood can overwhelm the kidneys, potentially leading to kidney damage or failure.
How does the timeline of rhabdomyolysis symptoms compare to the onset of DOMS, and what does this suggest about their relationship?
Symptoms of rhabdomyolysis can appear within hours of exercise, much earlier than the typical delayed onset of DOMS.
What training principle can help protect individuals from extreme protein degradation and rhabdomyolysis?
Using appropriate loading parameters, progressions, and progressive overload can help protect against extreme protein degradation.
What is progressive overload?
Progressive overload is a fundamental training principle that involves gradually increasing the demands placed on the body over time to stimulate adaptation.
How can progressions in exercise help to minimize DOMS in a new program?
Starting with lower volumes and moderate intensities and gradually progressing allows the connective tissues to adapt, potentially minimizing disruption and subsequent soreness.
What is the ‘principle of deconstruction’ in training?
The principle of deconstruction involves breaking down a complex exercise into simpler components to identify limiting factors.
Why is proper technique important for performance, beyond just preventing injury?
Improper technique is less efficient for performance than correct technique, meaning the desired training effect may not be fully achieved.
When analyzing a movement skill, what are two common physical fitness limitations that might be present?
The two common limitations are flexibility insufficiency in certain muscle groups and weakness or fatigue in others.
During the arm recovery phase of freestyle swimming, what is a key kinematic observation at the shoulder, and what is required to achieve it?
A key observation is extreme internal rotation of the shoulder. This high degree of internal rotation can only be achieved when the hand is completely out of the water.
If a swimmer lacks sufficient internal rotation of the shoulder during the recovery phase, what are two potential underlying causes?
The lack of internal rotation could be due to weakness in the internal rotator muscles or limited flexibility in the external rotator muscles.
How can a coach determine whether weakness or inflexibility is limiting a swimmer’s internal shoulder rotation?
The coach would need to perform testing such as flexibility tests for the external rotators and strength tests for the internal rotators.
What are some common technical issues that can occur during a squat?
Common issues include excessive lumbar spine compression, spine hyperextension, and excessive rotation in the hips and knees.
Where are common flexibility limitations that hinder proper squat technique?
Flexibility issues are commonly found at the hip and ankle.
Describe a general approach to a squat progression for individuals with flexibility limitations.
A progression might start by addressing flexibility limitations at the hip and ankle, then focusing on core stabilization and muscular endurance.
Why is good ankle dorsiflexion important for a proper squat?
Good ankle dorsiflexion allows for a greater forward movement of the knees over the toes while keeping the heels on the ground.
What is excessive lumbar lordosis?
Excessive lumbar lordosis is an exaggeration of the natural inward curve of the lower back.
What are two primary muscular imbalances around the hip that can contribute to excessive lumbar lordosis?
It can be caused by tight hip flexor muscles pulling the pelvis into an anterior tilt or weak muscles responsible for posterior pelvic tilt.
How do tight hip flexors contribute to lumbar hyperextension?
Tight hip flexors can pull the front of the pelvis downward, which forces the lumbar spine into an increased curve.
How can strong rectus abdominis muscles help correct chronic lumbar hyperextension?
Strong rectus abdominis muscles can contribute to a posterior pelvic tilt, which helps to neutralize the position of the lumbar spine.
Briefly describe a herniated or bulging intervertebral disc and a primary concern associated with it.
This involves damage to the outer layer of the disc, allowing the inner gel-like substance to bulge or protrude.
A primary concern is pressure on the spinal cord or nerves.
What is spondylolysis, and what is a common cause?
Spondylolysis is a weakness or stress fracture in a part of the vertebrae.
It is often caused by chronic hyperextension of the spine.
What is spondylolisthesis?
Spondylolisthesis is a full fracture of the pars interarticularis, leading to the forward slippage of one vertebra over the one below it.
What is the ‘Scotty dog fracture’ analogy related to spondylolysis and spondylolisthesis?
On an oblique X-ray view of the lumbar spine, the vertebral structures can resemble a Scotty dog.
A ‘collar’ on the dog’s neck represents a stress fracture, and a ‘decapitated’ dog with a separated collar represents a full fracture and slippage.
Why is it important to think long-term when designing training programs?
While adaptations can occur relatively quickly, significant and sustainable changes require a long-term perspective.
If a client struggles with a critical exercise, what should a trainer do instead of immediately substituting it?
The trainer should step back and figure out the underlying cause of the difficulty and develop a plan to address those limitations through progressions.
