Strength and conditioning notes Flashcards
1
Q
What’s anterior?
A
Front of the body
2
Q
What’s posterior?
A
The back of the body
3
Q
What’s medial?
A
Into the middle of the body
4
Q
What’s Lateral?
A
Away from the middle of the body
5
Q
What’s proximal?
A
Towards/near the point of attachment with the worse
6
Q
What’s distal?
A
Away/ far away from the point of attachment with the torso
7
Q
What’s superior?
A
Means above (nearer to the head)
8
Q
What’s inferior?
A
Means bellow (further away from the head)
9
Q
What’s ipsilateral?
A
Same side
10
Q
What’s contralateral?
A
On the other side
11
Q
Flexion?
A
movement that decreases the angle between two body parts
12
Q
Extension?
A
movement that increases the angle between two body parts
13
Q
Hyperextension?
A
Moving neck all the way back
14
Q
Abduction?
A
The movement of a limb away from the midline of the body
15
Q
Adduction?
A
The movement of a limb towardsfrom the midline of the body
16
Q
What’s lateral flexion?
A
Rocking head right or left
17
Q
Movements of the scapula?
A
Elevation - up Depression - down Protraction- outwards Retraction - inwards Downward and upward rotation
18
Q
What’s supination in the forearm?
A
Palm rotates to face forward
19
Q
What’s pronation in the forearm?
A
Palm rotates to face backwards
20
Q
What’s radial flexion in the wrist joint?
A
Hand towards the thumb
21
Q
What’s ulnar flexion in the wrist joint?
A
Towards the little finger
22
Q
4 movements of the ankle?
A
Plantarflexion - angle between foot and leg increases
Dorsiflexion - angle between foot and leg decreases
Inversion - medial border of foot lifts off
eversion - lateral aspect of the foot lifts off
23
Q
What’s circumduction?
A
Making circles with your arm
24
Q
The anteroposterior axis runs from?
A
Front to back
25
How many Axes are there in terms of human movement?
3
26
The coronal plane divides the body into which two halves?
Front or back
27
Which axis runs from head to toe?
Longitudinal
28
What is load?
Load describes everything done by an athlete. This includes lifestyle (sleep, nutrition, life stress) study, travel, exercise (training and match Load) etc
29
What is training load?
The measure of total training stress experienced by an athlete Includes weight/load lifted from a gym session
30
2 types of training load?
External load -External training loads may include total distance run, weight lifted, number and intensity of sprints, jumps or collisions.
Internal load - (i.e. physiological or perceptual ‘response’). Internal training loads include ratings of perceived exertion(RPE) and heart rate(HR).
31
What's absolute load compared to relative?
Absolute doesn't take into account load history of the athlete
32
What's ACWR?
Actute to chronic workload ratio
0.8-1.3 = no injury good performance
out of this = worse performance more likely to be injured
33
Formula for degree of decay?
= 2 / (N + 1)
Where N is the time decay constant
34
What's session RPE?
is a subjective method of quantifying the load placed on an athlete. It is calculated by multiplying the session intensity by the duration to provide a measure of load in arbitrary units.
35
Is there a gold standard for overtraining?
NO
36
Overtraining continuum?
```
Recovered
Functional overreaching
Non functional overreaching
Over training
Burn out
```
37
What is overreaching?
An accumulation of training and non training stressors that result in short term decrement in performance taking from days to several weeks to recover
38
What is overtraining?
An accumulation of training and non training stressors that has a detrimental long term effect on performance and a recovery period that may take a several weeks to months
39
Difference between functional and non functional difference?
Functional is the training decrement is short and reach performance or more again very shortly
Non functional is when your performance decreases
40
What is overtraining syndrome?
When you have long periods of non functional overreaching
Or it keeps occurring
You are still motivated to carry on
41
Whats burnout?
A negative motivational /emotional state
No motivation to keep training or participating in the sport/drop out
42
What is UPS?
Unexplained underperformance syndrome
2 weeks rest should fix it
43
2 main reasons to upper respiratory tract infections?
Greater levels of cortisol to testosterone, so more break down to build up
Open window hypothesis - increased air flow, = more exposure to cause infection, more lymphocyte apoptosis, reduced natural killer cell activity,
44
What's the poms tests?
Profile of mood states
Determines over training via psychology
People who are vulnerable will show more fatigue
45
Main sociological factor of overtraining called active burnout?
When whole identity is based on your sport and then you lose it
46
What does endocrine mean?
Relating to or denoting glands which secrete hormones or other products directly into the blood and act on target cells in another body part
47
What's the endocrine system?
Refers to the collection of glands of an organism that secrete hormones directly into the circulatory system to be carried towards a distant target organ
Compared to nervous system communication is slow but the effects are long lasting
48
How is endocrine system different to exocrine?
Uses glands rather than ducts
49
Aside from major endocrine organs what other parts of it are there?
Tissues with secondary endocrine functions
50
Hormone definition?
A regulatory substance produce in an organism and transported in biological tissue and or fluids to stimulate specific cell/tissue types into a specific action
51
What does autocrine mean?
When the hormone acts on the cell that produced it
52
What does paracrine mean?
When the hormone acts on the adjacent cells to the production cells
53
Give an example of hormonal amplification?
Hypothalamus produces corticotropin releasing hormone (CRH) to the pituitary gland
Pituitary gland produces ACTH
ACTH stimulates the adrenal gland to produce cortisol. Cortisol levels help to control the pituitary's production of ACTH
At each stage the production is amplified
54
3 types of hormones?
Steroid
Peptide
Amine
55
Describe steroid hormones?
Made from cholesterol
Diffuse through cell membrane and attach to receptor within the cell
Examples are testosterone, oestrogen's, cortisone
56
Describe peptide hormones?
Made from multiple amino acids
Attach to target receptor on cell membrane
Examples are insulin, IGF, growth hormone
57
Describe Amine hormones?
Made from single amino acids
Attach to target receptor on cell membrane
Examples are epinephrine, norepinephrine (adrenaline / noradrenaline)
58
How do steroidal hormones work?
The steroid hormone enters the cell
The hormone binds to a specific receptor in the cytoplasm or in the nucleus
The hormone receptor complex activates the cell's DNA which forms mRNA
The mRNA leaves the nucleus
The mRNA directs protein synthesis in the cytoplasm
59
How do non steroidal hormones work?
Can't pass through the membrane
The hormone binds to a specific receptor on the cell membrane
The hormone receptor complex activates adenylate cyclase within the cell
The adenylate cyclase forms cAMP
The cAMP activates protein kinases (enzymes) that lead to cellular changes and hormonal effects
60
Describe release of hormones?
Steroid:
Released as soon as they are produced
Peptides and amines:
Produced in advance and stored in vesicles for later release
Epinephrine stored in adrenal medulla
61
The primary site of production, tissue/organs of action and major physiological functions of insulin?
Pancreas
All cells
Stimulate glucose uptake and mediation, stimulate glycogen storage, suppress lipolysis
62
The primary site of production, tissue/organs of action and major physiological functions of Glucagon?
Pancreas
All cells
Reduce glucose uptake, stimulate glycogenesis and lipolysis
63
The primary site of production, tissue/organs of action and major physiological functions of testosterone?
Testes (Leydig cells) (also 5% adrenals) and ovaries
developing characteristics in a man
Control of growth, sperm production, sex drive
64
The primary site of production, tissue/organs of action and major physiological functions of growth hormone?
Pituitary gland
Bone, muscle, connective tissue
Cell reproduction/regeneration, stimulate glycogenolysis and lipolysis
65
The primary site of production, tissue/organs of action and major physiological functions of oxytocin?
Pituitary gland
Uterus, breast tissue
Stimulates contraction during labour, stimulates contraction to produce milk
66
The primary site of production, tissue/organs of action and major physiological functions of ADH?
made by the hypothalamus in the brain and stored in the posterior pituitary gland
Kidney
Stimulates water retention
67
What's an allosteric site?
Binding site on enzyme which if bound to will effect the binding site
68
The primary site of production, tissue/organs of action and major physiological functions of adrenaline / epinephrine?
Adrenal medulla
Skeletal muscle, liver, blood vessels, heart, lungs, brain
Stimulate glycogenolysis/lipolysis, vasoconstriction, stimulate heart and breathing rate.
69
The primary site of production, tissue/organs of action and major physiological functions of Noradrenaline / norepinephrine?
Adrenal medulla
Adipose tissue, heart, liver, brain
Stimulare lipolysis, accelerate heart rate, stimulates glycogenolysis, vasoconstriction
70
The primary site of production, tissue/organs of action and major physiological functions of leptin?
Adipose tissue
Hypothalamus
Suppression of appetite
71
The primary site of production, tissue/organs of action and major physiological functions of progesterone?
Ovaries
Female reproductive tract, breast tissue
Maintains structure, promotes sex characteristics
72
The primary site of production, tissue/organs of action and major physiological functions of atrial natriuretic hormone?
heart
Kidney
Stimulates excretion of urine
73
The primary site of production, tissue/organs of action and major physiological functions of Erythropoietin (EPO)?
Kidneys
Bone and blood
Stimulates bone marrow production, stimulates red blood cell formation
74
What is the main purpose of the endocrine system?
Maintain homeostasis
75
How does resistance training make us stronger?
Pushes the equilibrium maintained by hormones to a higher level
76
Importance of systemic changes in hormone delivery with exercise?
Fluid volume shifts:
More cellular water, less blood water = amplified endocrine effect from blood borne hormones
Blood flow re-distribution during exercise:
Greater amount of hormones delivered to working muscles
Increased cardiac output so quicker delivery to muscle tissue
Exercise can alter the concentration and sensitivity of receptors to their specified hormone
77
What is the hormonal change before resistance exercise?
Increase in adrenaline and noradrenaline
78
Hormonal change during exercise?
Maintain adrenaline and noradrenaline
Growth hormone produced as well as testosterone
79
Hormonal change after resistance exercise?
Growth hormone and testosterone maintained
IGF-1 produced
80
What are the anabolic hormones?
Testosterone
Growth hormone
Insulin-like growth factors
81
What does testosterone having a steroidogenesis of 35 minutes mean?
Takes about 35 minutes to get back to max level
82
How does testosterone work?
Passively diffuses across the sarcolemma of a muscle fibre
It binds with it's receptor to form a hormone receptor complex (H-RC)
H_RC arrives at the genetic material in the cell's nucleus and opens it in order to expose transcriptional units that code for the synthesis of specific proteins
83
Basal Testosterone levels difference in males and females?
Males 10-35 nmol.L^-1
Females < 3.5 nmol.L^-1
Both increase to exercise and return to baseline within an hour
84
Acute effects of testosterone on muscle tissue?
Stimulates production of neurotransmitters increases force
Facilitates calcium release from sarcolemma increases force
Increases muscle protein synthesis
85
More features of growth hormone?
Secreted by pituitary gland
Interacts directly with target tissues, which include bone, immune cells, skeletal muscles, fat cells and liver tissue
GH stimulates liver to make IGF
Regulated by neuroendocrine feedback mechanisms and mediated by secondary hormones (IGF-I)
Also known as somatotropin
86
When is the highest secretion of testosterone?
Sleep
87
Acute GH response to exercise?
Exercise stimulates release (increased blood lactate)
Longer duration exercise causes more GH to be made (fuel mobilisation)
Concentration peaks after exercise (tissue repair role)
Only binds to muscle cells that have been active
88
Chronic training adaptations in GH?
Little changes in resting value
Reduction in GH response after exercise
89
Describe insulin like growth factors?
Secreted by the liver through stimulus by effects of GH
Muscle also produces its own IGF may be more important thatn blood IGF from liver
90
Why is it difficult to asses basal hormone level?
Changes due to time of day
Proximity to last training sesion
Quantity of muscle mass
91
Is the endogenous hormone response essential in increasing muscle mass?
Not really, gains are due to intracellular mechanisms
92
What is hypertrophy?
Muscular enlargement from an increase in Cross sectional area of existing fibres
Occurs in parallel
However some exercise stimulate hypertrophy in series (lengthening), doesn't increase force but increase velocity
93
What is hyperplasia?
Increase in the number of muscle fibres via longitudinal fibre splitting
94
Difference between sarcoplasmic hypertrophy and myofibrillar hypertrophy?
Myofibrillar is when growth occurs from increased amount of myofibrils eg actin and myosin
Sarcoplasmic hypertrophy is when the sarcoplasm of the muscle increases (force doesn't really increase, however cell swelling leads to more muscle cell growth
95
Difference growth in type 1 fibres and type 11 fibres through hypertrophy?
Both increase 10-25%
Type 11 increases due to protein synthesis, and has a sooner and greater increase
Type 1 is from there being less degradation
96
How does hypertrophy work?
Satellite cells activate ad migrate to site from muscle damage
Duplicated and replicated
Donation of nuclei
Myoblasts turn into myotubes
97
Why does hypertrophy occur?
Mechanical tension - most important
Metabolic stress
Muscle damage
98
What is PI3K (used in mechanotransduction) activated by?
mechanical loading
99
Does metabolic stress lead to?
Increased fibre recruitment
Elevated hormones
Altered myosin production
Accumulation of reactive oxygen species
Cellular swelling - stimulates PI3K
100
What is myogeneis?
Creation of muscle
Replacement of old/damaged muscle diverse in tissue remodelling
Myoblasts fuse to form myotubules which mature into new fibres
101
Is there a minimum load to cause hypertrophy?
No as long as you lift to fatigue
102
Get pennation muscle types from anatomy last year
Longitudinal:
Strap- parrallel lines going downwards
Fusiform - the same but with a bulge
Pennate
Unipennate - fibres going diagonal in one direction
Bipennate - fibres diagonal in 2 different directions
103
What does resistance training do to angle of lunation?
2-5 degrees increase
Hypertrophy causes increase in cross sectional area
Thickens fibre width hence angle increases
104
Enzymatic adaptations from resistance training?
Adenylate Kinase (creates new ATP from 2 x ADP)
Increase in Creatine Kinase, PFK and Citrate synthase
105
Differences in training between men and women?
Before puberty there are essentially no differences in height weight and body size between boys and girls
Women have more body fat and less muscle and bone than adult males
Women are lighter
Men have more upper body muscle
Women have about 2/3 strength of men
Relative strength- females weaker upper body, but the same in lower body
Fat free mass and relative strength women and men the same strength
106
Whats going to be in the exam?
Everything Olly has taught will not be in the first exam
Online exam on the computers
Content:
Intro lecture - Fundamentals and anatomy (focus on muscles around the knee)
Monitoring athlete training - lecture, seminar, lecture
Adaptations to training - online recap lecture, lecture, lecture
Endogenous and exogenous hormones - Lecture, Lecture
107
How does menstrual cycle affect training?
Higher levels of oestrogen during follicular phase - more anabolic environment
Increase strength and muscle CSA reported
But during menustruation decline in performance noted
108
What increases EMG (s a diagnostic procedure that evaluates the health condition of muscles and the nerve cells that control them)?
Motor unit firing frequency
Motor unit recruitment
Motor unit synchronisation
109
Process of strength increasing?
Strength initially increases due to EMG
Then muscles fibres increasing contribute, but then overall later they contribute far more
110
What does training do to the neuromuscular junction?
Increased area of neuromuscular junction
More dispersed synapses
Greater total length of nerve terminal branching
Increased end-plate perimeter
Greater dispersion of ACh receptors
111
What does resistance training do to the relax response from muscle spindles?
20-50% improvement
112
What happens to Golgi tendon organs(if pick something up too heavy, sends inhibitory signals) during resistance training?
Reflux reduction - lacks evidence at the moment tho
113
What is rate of force development?
Change in force over time
114
Why does resistance training increase rate of force development?
Faster depolarisation of sarcolemma
Earlier and increased recruitment of fibres
Increased firing frequency
Enhanced muscle spindle activation
115
What is cross education?
Where you train one arm, and the other ones strength increases as well due to neuromuscular function
116
What is Post activation Potentation?
An increase in muscle twitch and low frequency tetanic force after a conditioning contractile activity
Works with both isometric and concentric
Results from quicker recruitment of fibres and preferential type II recruitment
117
Why do post activation potentiation?
Increase motor neurone pool excitability
Better synchronisation
Increase ACh release
Greater central input to motor neurone
Increase in Ca2+ release from SR activates MLC kinase - so more ATP broken down
118
How to balance PAP and fatigue?
90% 1Rm of 1-5 sets
| 7-10 minutes rest
119
There is crossover with ageing and muscle loss in ex physiology
ok
120
Neuronal adaptations in children training?
Increases neural proliferation
Increases CNS maturation
Improvements in neural drive, rate of force development and decreased EMD
121
Benefits of training children?
Decreased fracture risk
Improve strength of main and accessory muscles
Strengthen tendons and increase stiffness
122
Todays EWMA value = ?
(Todays load x constant) + (1 - constant) x EWMA value of day before)
