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Y2 Strength & Conditioning > Training adaptations > Flashcards

Training adaptations Flashcards

1
Q

What 3 ways can skeletal muscle performance be improved

A

Increasing its size

Fibre type transition

Enhanced Biochemical & ultra structure components

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2
Q

What is hypertrophy?

A

increased muscle cross sectional area

more common in response to resistance training

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3
Q

What is hyperplasia?

A

increase in number of muscle fibres (longitudinal fibre splitting)

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4
Q

How does hypertrophy work

A

occurs in parallel, widening muscle but some exercises can stimulate lengthening hypertrophy

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5
Q

What effect does having more sarcomeres in series give?

A

Higher velocity of contraction & greater shortening capacity

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6
Q

How is type 1 & 2 muscle fibre hypertrophy different?

A

Type 2 - increasing synthesis

Type 1 - decreasing degradation

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7
Q

How does hypertrophy occur?

A

muscle damage

Satellite cells activate and migrate to site

they proliferate

become myotubes

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8
Q

What is mechanical tension and how does it cause hypertrophy

A

The ability to sense the muscle is undergoing a stretch

integrins are activating stimulating hypertrophy

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9
Q

How does metabolic stress cause hypertrophy

A

Lactate build-up, H+ ions, muscle ischemia, glycolysis, free radical production

all lead to ^ fibre recruitment, ^ hormones, cellular swelling,

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10
Q

How does muscle damage cause hypertrophy?

A

damage to myofibrils, sarcolemma = ^ IGF etc which increase satellite cell proliferation

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11
Q

What is myogenesis?

A

the replacement of old/damaged muscle fibres

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12
Q

how does Fibre type transition occur

A

type 2b move to type 2a

allows for more force to be produced over time

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13
Q

What does resistance training do to pennation angle?

A

2-5 degree increase due to CSA increase

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14
Q

Cortical or Subcortical changes from resistance training?

A

study that increased finger strength via training showed corticospinal input of given magnitude was activating fewer motor neurons

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15
Q

Does strength training speed up neural drive?

A

Some studies show no evidence some show some, is dependant on how and where the data is measured

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16
Q

Neuromuscular junction strength training test in rats - results

A

Increased area of neuromuscular junction

more dispersed synapses

increased end-plate perimeter & greater dispersion of ACh receptors

17
Q

Muscle spindle adaptations to training

A

enhance the stretch reflex response (20-50%)

Enhances the magnitude of force and rate of force development

18
Q

How does power training effect EMG

A

can increase activity by up to 75%

could be from motor unit firing frequency, recruitment or synchronisation

19
Q

Rate of force development

A

Studies show an increase in rate of force production following a heavy resistance training program

20
Q

Why do we see an increase in rate of force development

A

faster depolarisation of sarcolemma

quicker fibre recruitment

increased firing frequency

enhanced muscle spindle activation

21
Q

How are the best neural adaptations achieved?

A

High loads

fast velocity

explosive movements

22
Q

Cross education of neural adaption theory explained

A

study shows 32% increase in strength in trained limb but also 10% in untrained limb

untrained limb can access the adapted control system

spill over of neutral drive stimulation that causes adaptions in untrained limb

23
Q

What is Post activation potentiation (PAP)

A

An increase in muscle twitch after a conditioning contractile activity

eg 90% 1RM 1-5 sets before competition can give 1-10% perf increase

24
Q

What is the mechanism behind PAP

A

quicker recruitment of type II fibres

increased & more synchronised motor neuron pool excitability

^ ACh release

More ATP broken down

25
Q

How is PAP balanced with fatigue to maximise performance

A

don’t use a conditioning stimulus that causes too much fatigue

optimal to give 7-10 min recovery

26
Q

How can bone strength be increased via training?

A

^ deposition of mineral salts

^ production of collagen fibres

Trabecular bones respond quicker

27
Q

Factors for bone remodelling

A

Weight bearing

Magnitude, rate & volume of load

Direction of force

Pull of the tendon on bones

28
Q

What is wolfs law?

A

A bone grows/remodels in response to the forces or demands placed upon it

29
Q

What forces in bone bring about change

A

Tension - pulling (narrowing/lengthening)

Compression - (shortening/widening)

Shear & torsion - (angular distortion)

Overall = bending

30
Q

Stress definition

A

level of force encounter by tissue

31
Q

Strain definition

A

magnitude of deformation in proportion to stress applied

32
Q

What is the minimal essential strain?

A

Around 10% of what is required for a fracture

33
Q

What is mechanotransduction?

A

Bone fluid flows through canals in bone - is sensed by osteocytes promoting remodelling

34
Q

Training guidelines to bring about bone adpatations

A

High load, low volume

High velocity, long rest

35
Q

What is a collagen?

A

a triple helical protein, with multiple subtypes that upon:

  • Tissue distribution
  • Extracellular components
  • Cell-surface proteins with which they associate
36
Q

Collagen type examples (3)

A

Type I - Muscle, tendons, skin bone

Type II - Cartilage

Type V - Cell surface, Hair

37
Q

What is connective tissue composed of

A

Water, fibroblasts, fibrocytes, elastin, collagen, ground substances

all are constantly replaced

38
Q

How does collagen adapt to training?

A

increased fibril diameter

increased fibril number

combined = increased density

39
Q

What is the benefit of collagen adaptions?

A

Increases tendon stiffness which therefore increases ground reaction force (Newtons second law)

Y2 Strength & Conditioning (9 decks)

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