Principles of Strength and Condition Flashcards
What are the three ways muscle fibers are classified?
- twitch time
- contraction speed and primary source of energy
- histochemical staining of the fiber’s myosin heavy chain (MHC) protein complex
Type I
Type IIa
Type IIx
Type IIb
slow oxidative fast oxidative changes between the two according to training fast glycolytic Type I «» IIa «» IIx «» IIb
The amount of _____ demanded of a muscle, not the _____ of contraction, determines the recruitment of muscle fibers needed.
force
speed
The difference in force development
between type I and type II fibers is
the number of muscle fibers per motor unit.
Small, type I motor units might contain as
few as __________, whereas a Type II motor unit might have __________.
10-180 fibers
300-800 fibers
What are the anatomical considerations for force production of a muscle?
- number of fibers
- cross sectional area of a fiber
~ angle of fiber attachment
The maximum force that a muscle can generate is defined as __________. __________ represents the movement velocity with which the strength is exerted.
Strength = force x distance
Power = (force x distance)/time
__________ is typically due to an increase in synthesis of contractile proteins ____________________, and an increase in myofibrils. Typically there is also an increase in structural proteins such as ____________________; there may also be a (decrease/increase) in the degradation of proteins.
Hypertrophy
actin and myosin
titin and nebulin
decrease.
What are the three primary hormonal drivers of hypertrophic adaptation?
testosterone,
growth hormone,
and insulin growth factor-1 (IGF-1)
Type I and type II fibers are capable of hypertrophy. However, __________ fibers have greater potential for hypertrophy to take place.
Type II
____________________ is the ability of circulating blood and the muscular system to handle the acidic environment induced by exercise. It improves significantly with both ____________________ training.
Buffering capacity
aerobic and anaerobic
Well-planned anaerobic training programs are capable of increasing the pool of available substrates, such as:
adenosine triphosphate,
creatine phosphate,
and glycogen
Many muscle enzymes and their specific actions also become more efficient with both ____________________.
anaerobic and aerobic training
Bone is stimulated in four ways:
the magnitude of the load,
the rate of the strain (or loading),
the direction of the forces,
and the volume of loading.
Lactate is used as a substrate for type I and cardiac muscle fibers in gluconeogenesis via the __________ in the __________.
Cori cycle
liver
The ____________________ is the point at which blood lactate begins to accumulate above resting levels as exercise intensity increases. As conditioning level (increases/decreases), the blood lactate concentration becomes lower for the same amount of work.
Lactate Threshold
increases
Resynthesis of ATP occurs within __________ and PCr in approximately __________. Importantly, this resynthesis is accomplished via __________ metabolism, although some __________ glycolysis can contribute to ATP restoration.
3-5 minutes
8 minutes
aerobic
anaerobic
Where does glycogen for low intensity exercise, such as brisk walking or slow jogging, come from?
liver and fatty acids
What causes fatigue (both aerobically and anaerobically)?
- PCr depletion
- Glycogen depletion
- Metabolic acidosis
- Decreased neural transmission (reduced acetylcholinesterase, ATPase and/or cell membrane changes)
- CNS factors
As little as __________ of anaerobic training has been shown to increase buffering capacity by __________%.
8 weeks
12-50%
What changes to the heart and blood occur with aerobic training?
- Increased heart size
- Increased SV
- Decreased HR
- Increased cardiac output
- Increased blood flow
- Decreased blood pressure
- Increased blood volume
Why is the increase in blood plasma considered one of the most significant adaptations to aerobic training?
Increase in blood plasma results in increased blood volume, decreased viscosity, increased stroke volume, and enhanced oxygen delivery to the tissues.
Steroid hormones are primarily derived from __________, are lipid soluble, and easily permeate the cell membrane. Steroid hormones are mostly produced by the __________, ________, ________, and placenta.
cholesterol
adrenal cortex
ovaries
testes
Non-steroid hormones include peptide hormones (e.g., thyroid hormones) and amino acid hormones, and unlike steroid hormones, they are __________, and __________ cell membranes.
water soluble
do not easily cross
Four hormones work to increase blood glucose:
glucagon (from the pancreas),
epinephrine/norepinephrine (catecholamines from the adrenal medulla),
and cortisol (from the adrenal cortex).
Four hormones generally facilitate use of fats for exercise:
cortisol,
epinephrine/norepinephrine,
and growth hormone.
What is the renin-angiotensin pathway?
Posterior pituitary releases ADH which acts on the kidneys to retain water, thereby increasing blood plasma and thus diluting the solutes in the blood (dissolved electrolytes,proteins,etc.).
The primary anabolic hormones associated with anaerobic training are:
testosterone, insulin, insulin-like growth factors (primarily IGF-1), growth hormone (GH), and thyroid hormones.
Resistance exercise increases the concentrations of ________, ________, and ________, with the amount released based on the __________, the __________, __________, and the __________.
epinephrine
norepinephrine
dopamine
force of muscle contraction
amount of muscle stimulated
volume of resistance exercise
duration of the rest intervals
How do you increase anabolic hormones (growth hormone and testosterone) naturally?
- Large muscle group exercises (i.e., squat, dead lift, power cleans, etc.)
- Heavy resistance, such as 85%+ 1RM
- Moderate to high volumes of exercise, using multiple sets, exercises or both
- Shorten rest intervals between sets (30-60 seconds)
- Workouts with higher lactate concentrations, e.g., training with 10RM for multiple sets with short rest intervals
What are exercise training variables?
mode, intensity, frequency, duration, and volume.
What are the four distinct seasons for the athlete?
off-season,
pre-season,
in-season,
and post-season.
VO2 Max is the gold standard for evaluating aerobic capacity, but is time- and equipment-intensive. What are 2 field-expedient tests?
Cooper twelve-minute test
1.5-mile test for time
Low intensity exercise is performed at _____% of VO2 Max, while high intensity exercise is performed at _____% of VO2 Max.
65-75%
85-90%
What are four ways to measure power?
Wingate test,
1RM power clean,
standing long jump,
and vertical jump.
List the categories for experience in resistance training.
Beginner - trains 1-2x/wk
Novice - trains 2-3x/wk for 12wks or 6-12months
Intermediate - trains 2-3x/wk over 1yr and performs compound movements
Advanced - trains 2-3x/wk over 2yrs and handles all compound movements at 85% 1RM
Generally speaking, (CKC/OKC) exercises are used for power development.
CKC
In general, eccentric contractions:
1) produce greater force per unit of muscle size,
2) require less MU activation for a given load,
3) are less metabolically demanding,
4) are conducive to promoting hypertrophy and
5) result in more delayed onset muscle soreness when compared to concentric contractions.
Meta-analysis has shown that _____% 1RM generated the largest effect sizes for strength increases in novice lifters although experi- enced weight training individuals will require loads of at least _____% 1RM to produce further neuromuscular adaptations in strength.
60%
80%
What type of loading, volumes, repetitions and rest intervals are more conducive toward hypertrophy?
Moderate to high loading
High volumes
High repetitions
Shorter rest intervals
What are the levels of training cycles?
Macrocycle - 1+ years
Mesocycle - several weeks to several months
Microcycle - 1-4 weeks long
The __________ function primarily as stretch receptors, while ________ are sensitive to small changes in muscle tension.
muscle spindles
GTOs
What are the three phases of a plyometric exercise?
Eccentric phase (muscle spindles are loaded and stretched) Amortization phase (the time between the end of the eccentric contraction and the initiation of the concentric contraction) Concentric phase (the cumulative effect of the eccentric and amortization phases through a powerful contraction)
Name the blood proteins that are an indication of skeletal muscle damage.
Elevated serum levels of
creatine kinase,
myoglobin,
and carbonic anhydrase.
Improving strength and power via __________, __________, and __________ are an excellent method for increasing an athlete’s speed.
resistance training,
plyometrics,
and sprinting workouts
