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ex phis > quiz 8 > Flashcards

quiz 8 Flashcards

1
Q

strength

A

maximal force that a muscle or muscle group can generate

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2
Q

measuring strength

A

1 repetition maximum: maximal weight that can be lifted with a single effort

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3
Q

estimating 1 RM upper body

A

(4-6 rep max (mass in kg) x 1.1307)+0.6998

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4
Q

estimating 1 RM for lower body

A

(4-6 rep max (mass in kg) x 1.09703 + 14.2546

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5
Q

muscular power

A

rate of performing work

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6
Q

power =

A

force x velocity

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7
Q

force =

A

strength

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8
Q

velocity =

A

distance/time

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9
Q

measuring power

A
  1. margarita step test
  2. Wingate cycle test
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10
Q

muscular endurance

A

capacity to perform repeated muscle contractions over time

sit ups
push ups

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11
Q

increased muscular endurance through

A

strength

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12
Q

aerobic power

A

rate of energy release by oxygen-dependent metabolic processes
-mitochondria
-ETC

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13
Q

maximal aerobic power

A

maximal capacity for aerobic resynthesis of ATP

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14
Q

primary limitation of aerobic power

A

cardiovascular system

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15
Q

measuring aerobic power

A

max tests

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16
Q

max criteria

A
  1. plateau in oxygen = < 2 ml/kg/min difference during last 2 minutes
  2. heart rate = > 95% predicted HR
  3. RER > 1.10
  4. 2 of 3 must be met
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17
Q

anaerobic power

A

rate of energy release by oxygen-independent metbolic processes

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18
Q

maximal anaerobic power

A

maximal capacity of anaerobic systems to produce ATP

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19
Q

principles of training

A
  1. individuality
  2. specificity
  3. reversibility
  4. progressive overload
  5. variation
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20
Q

individuality

A

the training program must consider the specific, needs, abilities and goals of the individual for whom it is being designed

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21
Q

high responders

A

people who show great improvement to a training program

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22
Q

low responders

A

people who show minimal or no improvement following the same training program

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23
Q

specificity

A

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

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24
Q

reversibility

A

adaptions gained will go away upon a decrease in volume or intensity
-detraining

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25
Q

progressive overload

A

to maximize the benefits of a training program, the training stimulus must be progressively increased as the body adapts to the current stimulus

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26
Q

strength training overload

A

as strength increases, resistance and repetitions must increase to further increase strength

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27
Q

progressive resistance training program

A

changing volume (reps) or intensity (weight) to maintain overload

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28
Q

progressive endurance training program

A

changing volume (miles) or intensity (pace) to maintain overload

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29
Q

variation

A

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)

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30
Q

periodized program

A
  1. microcycle
  2. mesocycle
  3. macrocycle
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31
Q

microcycle

A

focuses on daily and weekly training variations
-lasts 1-4 weeks

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32
Q

mesocycle

A

duration is determined by major competitions
-lasts several weeks

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33
Q

macrocycle

A

focuses on the goal competition or training program (in season or off)
-end goal

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34
Q

needs analysis

A

measurement of factors that determine the specific training program appropriate for an individual

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35
Q

prescribe resistance training program based on

A
  1. goals
  2. needs anaylsis
  3. recommendation for health
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36
Q

exercise order within a workout

A
  1. large muscle groups before small
  2. multi-joint before single joint
  3. high intensity before low intensity
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37
Q

Muscular fitness

A

Strength gains similar to a percent of initial strength

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38
Q

Hyperplasia =

A

increase in the size of existing individual muscle fibers
=muscle gets larger
=increase in # of muscle cells

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39
Q

hypertrophy

A

increase in muscle size

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40
Q

Atrophy

A

loss of size, or mass, of body tissue with disuse

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41
Q

strength gains result from

A

altered neural control, hypertrophy, hyperplasia

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42
Q

what cells are recruited to fix muscle damage

A

satellite cells

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43
Q

muscle cells are __-

A

multinucleated

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44
Q

what myofilaments help hypertrophy and hyperplasia

A

myosin, actin, troponin and tropomyosin

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45
Q

acute hypertrophy

A

sarcoplasmic hypertrophy = sarcoplasm expands and brings in fluid

46
Q

chronic hypertrophy

A

increase in muscle size that occurs with long-term rate coding
due to hyperplasia and hypertrophy

47
Q

Neural adaptations affecting strength gains

A

SCARR
Synchronizing of motor units
coactivation of agonist and antagonist’s muscles
autogenic inhibition
recruitment of motor units
rate coding of motor units

48
Q

synchronizing of motor units

A

generally recruited asynchronously

49
Q

coactivation of agonist and antagonist

A

normally, antagonists oppose against force
-reduced coactivation can lead to strength gains

50
Q

autogenic inhibitions

A

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

51
Q

rate coding of motor units

A

frequency of discharge may increase with rate coding
-ballistic type training appears to be most effective

52
Q

recruitment of motor neurons

A

more motor units are recruited due to increased neural drive to alpha motor neurons

53
Q

transient hypertrophy

A

increased muscle size that develops during and after exercise
-sarcoplasmic expansion
-increase BP

54
Q

cause of transient hypertrophy

A

due to edema formation from plasma fluid

55
Q

chronic hypertrophy is maximized by

A

high velocity eccentric training
change of direction
- stresses stretch reflex -plyometrics
-as a part of periodized program - trains stretch reflex
-disrupts sarcomere Z lines

55
Q

chronic hypertrophy is maximized by

A

high velocity eccentric training
change of direction
- stresses stretch reflex -plyometrics
-as a part of periodized program - trains stretch reflex
-disrupts sarcomere Z lines

56
Q

Mechanisms of hypertrophy

A

more myofibrils, actin, myosin filaments — provide more cross bridge for force production
-more sarcoplasm

57
Q

creatine supplementation

A

cause more creatine in the muscle
-increases water intake and retention

58
Q

sarcoplasmic hypertrophy

A

sarcoplasm grows faster than the muscle

59
Q

increasing muscle hypertrophy

A

consume carbohydrates and protein post-workout

60
Q

MTOR

A

an enzyme in a pathway that causes protein synthesis
-want to stimulate for larger muscles

61
Q

what hormone stimulates m TOR

A

insulin

62
Q

loading/resistance training stimulates

A

m TOR

63
Q

anabolic hormone

A

stimulates the building of things

64
Q

testosterone (helping muscle hypertrophy)

A

anabolic hormone
-promotes large, unnatural increase in muscle mass

65
Q

high testosterone stimulates

A

mTOR

66
Q

early increase in muscle strength

A

first 8-10 weeks
due to increased voluntary neural activation

67
Q

long term increases in muscle strength

A

associated with muscle hypertrophy
-major factor after first 10 weeks

68
Q

type 2 fibers become more ___ with aerobic training

A

oxidative

69
Q

fiber type conversion (11a to 11x) under certain conditions

A

high intensity training or resistance training

70
Q

atrophy due to immobilization

A

major changes after 6 hours
lack of muscle use = reduced rate of protein synthesis
types 1 more affected because of regular use

71
Q

what makes muscles sore

A

exhaustive, high intensity exercise
first time performing an exercise for the first time
-eccentric contractions

72
Q

acute muscle soreness

A

pain and soreness experienced during and immediately after exercise that lasts several minutes to several hours

73
Q

acute muscle soreness is caused by

A

accumlation of metabolic products - H+, change in pH
edema: fluid shifting from the blood plasma into the tissues

74
Q

delayed onset muscle soreness

A

muscle soreness that develops 1-3 days after a heavy bout of exercise that is associated with actual injury within the muscle

75
Q

major cause of DOMS

A

eccentric contractions

76
Q

DOMS is indicated by muscle enzymes in blood and suggests

A

structural damage to muscle membrane (creatine kinase)
- the more creatine kinase (PCR) the more doms

77
Q

doms causes pain because of

A

z disk disruption

78
Q

Sarcomere Z disks

A

transmit force when muscle fibers contract
-z disk and myofilaments damage after eccentric work

79
Q

sequence of events for doms

A
  1. high tension in muscle - structural damage to muscle, cell membrane
  2. membrane damage disturbs CA2+ homeostasis in injured fiber
    -inhibits cellular respiration
  3. after a few hours, circulating neutrophils increase the inflammatory response
  4. products of macrophage activity, intracellular contents accumulate - histamine, kinins, K
80
Q

Swelling from inflammation and histamine, kinis, K cause

A

pain in free nerve endings

81
Q

what starts DOMS

A

damage to muscle fiber and plasmalemma

82
Q

DOMS causes a decrease in

A

muscle force generation

83
Q

loss of strength results from

A
  1. physical disruption of the muscle
  2. cell membrane andd z disk
  3. failure within the excitation contraction coupling process
  4. loss of contractile proteins - actin, myosin, troponin, tropomyosin
84
Q

muscle damage decreases

A

glycogen resynthesis

85
Q

cardiorespiratory endurance

A

ability to sustain prolonged, dynamic exercise

86
Q

improvements in cardiorespiratory endurance through adaptions in

A

cardiovascular, respiratory, muscle, metabolic

87
Q

major cardiac changes in

A

-heart size
-stroke volume
-heart rate
-cardiac output
-blood flow
-blood pressure
-blood volume

88
Q

fick equation

A

how you calculate VO2
VO2= SV x HR x (a-v)O2 difference

89
Q

SV increases with

A

exercise

90
Q

EVD

A

end of relaxation phase

91
Q

preload

A

volume of blood in ventricle at end of diastole

92
Q

Frank-Starling mechanism

A

the larger the volume in left ventricle the more forceful the contraction

93
Q

Stroke volume

A

the amount of blood that one contraction pumps out

94
Q

training causes left ventricle wall to thicken which

A

= larger contraction

95
Q

afterload

A

resistance left ventricle must be overcome to circulate blood increased hypertension, vasoconstriction

96
Q

increased afterload =

A

increase in cardiac output

97
Q

endurance exercise

A

increase blood flow = increase sheer force on vessel walls = stimulate enzyme = makes nitric oxide cause vasodilation

98
Q

blood pressure lower =

A

decrease afterload
-prolonged vasodilation -will lower BP

99
Q

Stroke volume goes up until max effort and then

A

plateues

100
Q

increased Vagal tone

A

lowers intrinsic HR

101
Q

submaximal HR

A

decrease HR for same given absolute intensity
-increase vagal tone
-increased stroke volume

102
Q

Increase capillarization

A

increase capillary recruitment for vascular shunting
controls where blood flow is and isnt

103
Q

increase capillary: fiber ratio

A

improved capillary exchange
-O2, CO2, glucose, fat. hormones

104
Q

increase blood flow to active muscle

A

improved vascular shunting

105
Q

decrease blood flow to inactive regions

A

increase blood flow to working muscle
-more vasoconstriction

106
Q

increase in total blood volume

A

-prevents any decrease in venous return as a result of more blood capillaries
-helps maintain proper EDV

107
Q

increase plasma volume

A

increases more than RBC

108
Q

decrease in plasma viscosity

A

increase plasma volume decreases viscosity

109
Q

most important factor to increased endurance capacity

A

increased blood flow

110
Q

4 factors enhance blood flow due to higher fitness

A
  1. increased capillarization
  2. greater vasodilation in systemic circulation
  3. more effective vascular shunting
  4. increased blood volume
  5. increased SV

ex phis (13 decks)

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