quiz 8 Flashcards
strength
maximal force that a muscle or muscle group can generate
measuring strength
1 repetition maximum: maximal weight that can be lifted with a single effort
estimating 1 RM upper body
(4-6 rep max (mass in kg) x 1.1307)+0.6998
estimating 1 RM for lower body
(4-6 rep max (mass in kg) x 1.09703 + 14.2546
muscular power
rate of performing work
power =
force x velocity
force =
strength
velocity =
distance/time
measuring power
- margarita step test
- Wingate cycle test
muscular endurance
capacity to perform repeated muscle contractions over time
sit ups
push ups
increased muscular endurance through
strength
aerobic power
rate of energy release by oxygen-dependent metabolic processes
-mitochondria
-ETC
maximal aerobic power
maximal capacity for aerobic resynthesis of ATP
primary limitation of aerobic power
cardiovascular system
measuring aerobic power
max tests
max criteria
- plateau in oxygen = < 2 ml/kg/min difference during last 2 minutes
- heart rate = > 95% predicted HR
- RER > 1.10
- 2 of 3 must be met
anaerobic power
rate of energy release by oxygen-independent metbolic processes
maximal anaerobic power
maximal capacity of anaerobic systems to produce ATP
principles of training
- individuality
- specificity
- reversibility
- progressive overload
- variation
individuality
the training program must consider the specific, needs, abilities and goals of the individual for whom it is being designed
high responders
people who show great improvement to a training program
low responders
people who show minimal or no improvement following the same training program
specificity
the training program must stress the physiological systems for critical for optimal performance in a given sport to achieve desired training adaptions in that sport
reversibility
adaptions gained will go away upon a decrease in volume or intensity
-detraining
progressive overload
to maximize the benefits of a training program, the training stimulus must be progressively increased as the body adapts to the current stimulus
strength training overload
as strength increases, resistance and repetitions must increase to further increase strength
progressive resistance training program
changing volume (reps) or intensity (weight) to maintain overload
progressive endurance training program
changing volume (miles) or intensity (pace) to maintain overload
variation
systematic process ofr changing one or more variables in an exercise training program over time to allow for training stimulus to remain challenging and effective
-intensity and volume (most commonly changed)
periodized program
- microcycle
- mesocycle
- macrocycle
microcycle
focuses on daily and weekly training variations
-lasts 1-4 weeks
mesocycle
duration is determined by major competitions
-lasts several weeks
macrocycle
focuses on the goal competition or training program (in season or off)
-end goal
needs analysis
measurement of factors that determine the specific training program appropriate for an individual
prescribe resistance training program based on
- goals
- needs anaylsis
- recommendation for health
exercise order within a workout
- large muscle groups before small
- multi-joint before single joint
- high intensity before low intensity
Muscular fitness
Strength gains similar to a percent of initial strength
Hyperplasia =
increase in the size of existing individual muscle fibers
=muscle gets larger
=increase in # of muscle cells
hypertrophy
increase in muscle size
Atrophy
loss of size, or mass, of body tissue with disuse
strength gains result from
altered neural control, hypertrophy, hyperplasia
what cells are recruited to fix muscle damage
satellite cells
muscle cells are __-
multinucleated
what myofilaments help hypertrophy and hyperplasia
myosin, actin, troponin and tropomyosin
acute hypertrophy
sarcoplasmic hypertrophy = sarcoplasm expands and brings in fluid
chronic hypertrophy
increase in muscle size that occurs with long-term rate coding
due to hyperplasia and hypertrophy
Neural adaptations affecting strength gains
SCARR
Synchronizing of motor units
coactivation of agonist and antagonist’s muscles
autogenic inhibition
recruitment of motor units
rate coding of motor units
synchronizing of motor units
generally recruited asynchronously
coactivation of agonist and antagonist
normally, antagonists oppose against force
-reduced coactivation can lead to strength gains
autogenic inhibitions
reflex inhibition of a motor neuron in response to excessive tendon in the muscle fibers it supplies
-resistance training can override these protective mechanisms to increase strength
rate coding of motor units
frequency of discharge may increase with rate coding
-ballistic type training appears to be most effective
recruitment of motor neurons
more motor units are recruited due to increased neural drive to alpha motor neurons
transient hypertrophy
increased muscle size that develops during and after exercise
-sarcoplasmic expansion
-increase BP
cause of transient hypertrophy
due to edema formation from plasma fluid
chronic hypertrophy is maximized by
high velocity eccentric training
change of direction
- stresses stretch reflex -plyometrics
-as a part of periodized program - trains stretch reflex
-disrupts sarcomere Z lines
chronic hypertrophy is maximized by
high velocity eccentric training
change of direction
- stresses stretch reflex -plyometrics
-as a part of periodized program - trains stretch reflex
-disrupts sarcomere Z lines
Mechanisms of hypertrophy
more myofibrils, actin, myosin filaments — provide more cross bridge for force production
-more sarcoplasm
creatine supplementation
cause more creatine in the muscle
-increases water intake and retention
sarcoplasmic hypertrophy
sarcoplasm grows faster than the muscle
increasing muscle hypertrophy
consume carbohydrates and protein post-workout
MTOR
an enzyme in a pathway that causes protein synthesis
-want to stimulate for larger muscles
what hormone stimulates m TOR
insulin
loading/resistance training stimulates
m TOR
anabolic hormone
stimulates the building of things
testosterone (helping muscle hypertrophy)
anabolic hormone
-promotes large, unnatural increase in muscle mass
high testosterone stimulates
mTOR
early increase in muscle strength
first 8-10 weeks
due to increased voluntary neural activation
long term increases in muscle strength
associated with muscle hypertrophy
-major factor after first 10 weeks
type 2 fibers become more ___ with aerobic training
oxidative
fiber type conversion (11a to 11x) under certain conditions
high intensity training or resistance training
atrophy due to immobilization
major changes after 6 hours
lack of muscle use = reduced rate of protein synthesis
types 1 more affected because of regular use
what makes muscles sore
exhaustive, high intensity exercise
first time performing an exercise for the first time
-eccentric contractions
acute muscle soreness
pain and soreness experienced during and immediately after exercise that lasts several minutes to several hours
acute muscle soreness is caused by
accumlation of metabolic products - H+, change in pH
edema: fluid shifting from the blood plasma into the tissues
delayed onset muscle soreness
muscle soreness that develops 1-3 days after a heavy bout of exercise that is associated with actual injury within the muscle
major cause of DOMS
eccentric contractions
DOMS is indicated by muscle enzymes in blood and suggests
structural damage to muscle membrane (creatine kinase)
- the more creatine kinase (PCR) the more doms
doms causes pain because of
z disk disruption
Sarcomere Z disks
transmit force when muscle fibers contract
-z disk and myofilaments damage after eccentric work
sequence of events for doms
- high tension in muscle - structural damage to muscle, cell membrane
- membrane damage disturbs CA2+ homeostasis in injured fiber
-inhibits cellular respiration - after a few hours, circulating neutrophils increase the inflammatory response
- products of macrophage activity, intracellular contents accumulate - histamine, kinins, K
Swelling from inflammation and histamine, kinis, K cause
pain in free nerve endings
what starts DOMS
damage to muscle fiber and plasmalemma
DOMS causes a decrease in
muscle force generation
loss of strength results from
- physical disruption of the muscle
- cell membrane andd z disk
- failure within the excitation contraction coupling process
- loss of contractile proteins - actin, myosin, troponin, tropomyosin
muscle damage decreases
glycogen resynthesis
cardiorespiratory endurance
ability to sustain prolonged, dynamic exercise
improvements in cardiorespiratory endurance through adaptions in
cardiovascular, respiratory, muscle, metabolic
major cardiac changes in
-heart size
-stroke volume
-heart rate
-cardiac output
-blood flow
-blood pressure
-blood volume
fick equation
how you calculate VO2
VO2= SV x HR x (a-v)O2 difference
SV increases with
exercise
EVD
end of relaxation phase
preload
volume of blood in ventricle at end of diastole
Frank-Starling mechanism
the larger the volume in left ventricle the more forceful the contraction
Stroke volume
the amount of blood that one contraction pumps out
training causes left ventricle wall to thicken which
= larger contraction
afterload
resistance left ventricle must be overcome to circulate blood increased hypertension, vasoconstriction
increased afterload =
increase in cardiac output
endurance exercise
increase blood flow = increase sheer force on vessel walls = stimulate enzyme = makes nitric oxide cause vasodilation
blood pressure lower =
decrease afterload
-prolonged vasodilation -will lower BP
Stroke volume goes up until max effort and then
plateues
increased Vagal tone
lowers intrinsic HR
submaximal HR
decrease HR for same given absolute intensity
-increase vagal tone
-increased stroke volume
Increase capillarization
increase capillary recruitment for vascular shunting
controls where blood flow is and isnt
increase capillary: fiber ratio
improved capillary exchange
-O2, CO2, glucose, fat. hormones
increase blood flow to active muscle
improved vascular shunting
decrease blood flow to inactive regions
increase blood flow to working muscle
-more vasoconstriction
increase in total blood volume
-prevents any decrease in venous return as a result of more blood capillaries
-helps maintain proper EDV
increase plasma volume
increases more than RBC
decrease in plasma viscosity
increase plasma volume decreases viscosity
most important factor to increased endurance capacity
increased blood flow
4 factors enhance blood flow due to higher fitness
- increased capillarization
- greater vasodilation in systemic circulation
- more effective vascular shunting
- increased blood volume
- increased SV
