Section 2 Study Flashcards
Describe Low Frequency Fatigue
- Example of central fatigue
- Lasts several hours to days
- Can be due to excessive Ca or Free Radical exposure during ECC
- Can be due to myofilament damage within the muscle
“The ability to perform repeated, high-intensity contractions or to sustain a single, high-intensity contraction for a long period of time”
Muscular Endurance
“Entire body’s ability to perform prolonged, large muscle dynamic exercise at a moderately high-intensity”
Aerobic Power
“The maximum force that can be generated from a muscle in a single effort”
Muscular Strength
“The amount of mechanical work performed using primarily and ATP yield derived from anaerobic energy systems (i.e. immediate and glycolytic systems)”
Anaerobic Power
“The girth (or increasing girth) of a muscle”
Muscular Hypertrophy
“The rate of work performed by a muscle”
Muscular Power
How do you measure Muscular Strength?
1 Rep Maximum (1-RM)
How do you measure Muscular Endurance?
Timed or Maximal Rep Tests
Give an example of an athlete with high Muscular Endurance
Rock Climber
How do you measure Muscular Power and give an example of an exercise that exhibits Muscular Power
Isokinetic Dynamometers, Clean and Jerk
How do you measure Muscular Hypertrophy?
Measuring tapes, lean body mass estimates, muscle biopsies
How do you measure Aerobic Power?
VO2max
How do you measure Anaerobic Power?
Wingate
What is Anaerobic Capacity?
The maximum amount of ATP production from anaerobic energy systems
“The ability to move joints throughout their full range of motion”
Flexibility
How do you measure Flexibility
Goniometry
What do you use Maximal Accumulated Oxygen Deficit (MAOD) tests for?
Anaerobic Power
What would you expect to observe for insulin during exercise?
- Decreased secretion
- Improved Efficiency
- Stimulates Glucose uptake into the muscles
List the Principles of Exercise Training
- Progressive Overload
- Specificity
- Individuality
- Reversibility
- FITT
- Hard/Easy
Progressive Overload
Placing increased amounts of stress on the body to elicit adaptations that improve fitness
General Adaptation Syndrome (GAS)
In response to a stressor, the body responds in three stages: alarm, resistance, and exhaustion
Specificity
The body will adapt to a particular type and amount of stress (for example - stretching will not improve VO2max, but will improve flexibility)
Individuality
Some people show improvements in response to particular forms of exercise (responders) while some people do not (non-responders)
Reversability
Fitness adaptations are lost when exercise demands are lowered
FITT
F: Frequency of exercise sessions
I: Intensity of session
T: Time - duration or volume of session
T: Type of exercise performed
Hard/Easy Principle
“Hard” exercise stresses your body; “easy” exercise facilitates recovery
What type of “load” is Aerobic Training considered
Volume Load
General Training Recommendations for Aerobic Training
F: 3 or more sessions per week
I: At 60% VO2max or 60-80% HR
T: 20 min or longer per session
T: Any mode of exercise that permits the above recommendation
Neuromuscular Recruitment for Aerobic Training
- Improved motor unit syncing
- Co-activation of muscles
- Reciprocal inhibition
Muscle Fiber Changes for Aerobic Training
- Many Type IIx –> Type IIa (Type IIx start to look like Type IIa)
- Increased size and function of Type I and Type IIa
- Increased myoglobin
- Increased mitochondria
Metabolism Changes for Aerobic Training
- Increased VO2max (=increased aerobic power)
- Increased Lactate Threshold
- Decreased resting and submax RER
If RER is above .9 what fuel source is being used?
Carbs
If RER is .89 or below, what fuel source is being used?
Fats
Circulation Changes of Aerobic Training
- Increased capillary density
- Greater dilation of capillaries
- Increased blood volume
- Decreased resting and submax SBP/DBP
Cardiac Function Changes for Aerobic Training
- Improved HR recovery
- Decreased resting and submax HR
- Max HR unaffected
- Increased resting, submax, and max SV
- Unaffected resting and submax Q
- Increased max Q
Respiratory Changes for Aerobic Training
- Decreased submax Ve
- Increased max Ve
Exercise Performance Changes for Aerobic Training
- Increased aerobic power (VO2max)
- Improved submaximal endurance capacity
- Decreased metabolic cost for submaximal
What type of “load” is Resistance Training considered to be?
Pressure Load
General Training Recommendations for Resistance Training
F: 2 or more sessions per week (with at least 24hrs rest in between workouts for each muscle group)
I: 60-70% of 1-RM for general fitness, but not for optimal improvement
T: 8-10 exercises, max 3x15 reps
T: Isotonic resisted movements
Neuromuscular Recruitment for Resistance Training
- Improved motor unit syncing
- Increased motor unit recruitment
- Improved Rate coding
- (maybe) more efficient reciprocal inhibition
- (maybe) reduced autogenic inhibition)
Muscular Strength Changes for Resistance Training
- Early gains due to neuromuscular recruitment
- Later gains due to anatomical changes within muscle fibers
- M. Hypertrophy may improve strength but not a sole predictor
Muscle Hypertrophy for Resistance Training
- Increased # myofilaments and myofibrils (muscle fibers are enlarged)
- Increased thickness of connective tissues
- Hyperplasia (increased # of muscle fibers) not see in humans
Muscle Fiber Changes for Resistance Training
- Type IIx –> Type IIa
- Increased size and function of Type IIa and IIx
Metabolism Changes for Resistance Training
- Increased Mitochondrial Respiration at rest
- No change in VO2max
- Increased Lactate Threshold
- Increased storage of CrP and glycogen
Cardiac Function Changes for Resistance Training
UNAFFECTED HR, SV, and Q (for all resting, submax, and max)
Circulation Changes for Resistance Training
- Improved blood distribution (increased BP during exercise)
- Decreased resting BP
Respiratory Changes for Resistance Training
- No notable changes for whole body resistance training
- For specific respiratory muscle training: increased strength and endurance, FVC and TLC
Exercise Performance for Resistance Training
-Increased muscle strength, endurance, power, hypertrophy, anaer0bic power (depending on how you are training) ***KNOW CHART
General Training Recommendations for Anaerobic Training
F: 3-4 sessions per week
I: More than or equal to 100% VO2max (all out intervals)
T: 3-10 intervals 5-30sec each with appropriate rest
T: any mode of exercise that allows for all out intensity
Neuromuscular Recruitment for Anaerobic Training
- Improved motor unit syncing
- Increased motor unit recruitment
- Improved Rate coding
- (maybe) more efficient reciprocal inhibition
- (maybe) reduced autogenic inhibition)
Muscle Fiber Type Changes for Anaerobic Training
- Some type IIx and type IIa
- Increased size and function of both
- Decreased size and function of Type I (Fast movements), or Increase (forceful movements)
Metabolism Changes for Anaerobic Training
- Increased glycolytic and oxidative enzyme activity
- No change in VO2max
- Increased storage of CrP and glycogen
- Lactate Threshold changes depend on length of interval
Cardiac Function Changes for Anaerobic Training
- Decreased resting and submax HR
- Unaffected max HR
- Improved HR recovery
- Unaffected SV and Q (resting, submax, max)
Circulation Changes for Anaerobic Training
- Improved blood distribution (increased BP during exercise)
- Decreased resting BP
Respiratory Changes for Anaerobic Training
-Increased Resp. muscle strength and endurance
Exercise Performance for Anaerboic Training
- Increased aerobic and anaerobic power
- Decreased fatigue index
- Increased muscle power
- Improved metabolic cost for submaximal workload
- (depending) increased muscle strength
General Training Recommendations for Flexibility (to improve flexibility)
F: 2-3 sessions per week per muscle group
I: Hold stretches to mild discomfort
T: 15-30 sec per rep, 2-4 reps per muscle group
T: Static, active stretching
General Training Recommendations for Flexibility (to improve performance)
F: right before exercise
I: ROM should not go beyond mild discomfort
T: Depends on drill
T: active, dynamic stretching
Passive Stretching
involves an external force to move joint through ROM
Active Stretching
involves contraction of agonist muscles to move a joint through its ROM to stretch target muscle/group
Static Stretching
slowly moving into stretch and holding
Ballistic Stretching
sudden stretch with “bouncy” movement
Dynamic Stretching
moving a joint through full ROM in controlled manner
Proprioceptive Neuromuscular Facilitation (PNF)
manipulates GTOs and muscle spindles to effectively stretch a muscle
What are types of flexibility training?
Yoga and Pilates
Neuromuscular Recruitment for Flexibility
- Active/Dynamic Stretching may improve motor unit syncing, increase motor unit recruitment, improve rate coding, and co-activation of muscles
- All stretching retunes muscle spindles and GTOs
What parameters show no adaptations during Flexibility Training?
- Muscle Fibers
- Metabolism
- Cardiac Function
- Circulation
- Respiratory
Exercise Performance for Flexibility
- Increase ROM
- Increased muscle power
What are the main elements of periodization?
- Volume
- Intensity
- Technique
“Involves a fairly progressive ‘taper’ toward a peak performance at the end of a macrocyle, using a specific sequence of meso/microcycles”
Linear (classical) Periodization
“Incorporates multiple ‘tapers’ into the fitness progression to optimize performance at multiple times during the macrocyle”
Non-Linear (undulating) Periodization
“Easy training which elicits minor improvements, if any”
Undertraining
“an average training load that elicits appreciable improvements in physiological function and performance”
Acute Overload
When does Acute Overload typically occur?
Early-middle mesocycles within a competitive macrocycle
When does Undertraining typically occur?
Active rest mesocycles, or when life doesn’t allow you to train as much as you’d like (aka injury)
“a brief period of heavy training that overloads the body without optimal rest and recovery”
Overreaching
“training load that is too substantial given the provided rest and recovery”
Overtraining
“a period of reduced training load to facilitate rest, recovery, and physiological adaptions that will improve fitness”
Tapering/Peaking
When does Tapering/Peaking typically occur?
Near the end of mesocycles or near end of macrocycle when peak performance is desired
When does Overreaching typically occur?
Typical of post-season workouts for many sports
What would you expect to observe for Glucagon during exercise?
- Increases a little with exercise intensity but more dramatically as exercise duration increases
- Stimulates glycogenolysis to form a glucose supply that insulin can work with
What would you expect to observe for Epinephrin during exercise?
- Immediate increase in response to onset of exercise, with gradual increase over exercise duration or at higher intensities
- Stimulates glycogenolysis and lipolysis (gives us glucose and free fatty acids)
What would you expect to observe for Norepinephrin during exercise?
Immediate increase in response to onset of exercise, with gradual increase over exercise duration or at higher intensities
What would you expect to observe for Cortisol during exercise?
- Immediate increase in response to exercise and continues to increase with short-duration high intensity exercise.
- During longer duration/lower intensity exercise initial spike and then gradual decrease over duration
- Stimulates lipolysis, glycogenesis, glycogenolysis, and deamination
What would you expect to observe for Growth Hormone during exercise?
- Dramatic increase with exercise intensity, but also gradual increase over duration
- Makes IGF-1
What would you expect to observe for Insuline-like Growth Factor during exercise?
Dramatic increase with exercise intensity, but also gradual increase over duration
-Facilitates amino acid uptake and protein synthesis
What are post-exercise implications of Growth Hormone and IGF-1?
- Influence recovery and adaptations
- Try and maximize levels during post-exercise
“muscle stress of damage that may send afferent information to the CNS and may last several hours to days”
Central Fatigue
“elevated FFA in blood spurred an increase in tryptophan uptake by the brain and consequently increased serotonin production”
Central Fatigue
Fatigue typical of endurance exercise
Central Fatigue
“failure of excitation contraction coupling process”
Peripheral Fatigue
What is a probable category and mechanism of fatigue for high intensity-short duration exercise?
Peripheral Fatigue; excessive K efflux temporarily impaired muscle fiber depolarization
What is a probable category and mechanism of fatigue for extended duration-high intensity exercise?
Metabolic Fatigue; When muscle glycogen stores are depleted
What is a probable category and mechanism of DOMS
Central Fatigue; muscle damage has occurred and muscles are sending afferent feedback to CNS so CNS inhibits those muscles
Metabolic Fatigue
- Exhaustion Hypothesis (run out of fuel)
- Accumulation Hypothesis (LA increase, spurring H release which messes with Ca-Troponin binding, Ca release and uptake, and sarcolemma excitability
