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Strength And Conditioning > Training Adaptations > Flashcards

Training Adaptations Flashcards

0
Q

What are some neural adaptations which occur

A

Motor cortex activity increases when new movements are being learnt
Increased drive to agonist muscle which increases recruitment and firing rate
Reduces gto activity

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1
Q

What levels of improvements can be seen

A 
Untrained 40%
Moderately trained 20%
Trained 16%
Advanced 10%
Elite 2%
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2
Q

What is the size principle

A

Low threshold units first with the largest motor unit

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3
Q

What is the purpose of PAP

A

To make it easier to recruit type 2 fibres

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4
Q

Why is the speed of contraction important

A

Lots of sports actions occur very fast resistance exercise can generate more force but slower over 300ms

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5
Q

How does increased motor neurone pool excitability increase performance

A

Recruitment of more motor units
Better unit synchronisation
Decrease in presynaptic inhibition
Greater central input to motor neurone

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6
Q

How does pap increase phosphorylation myosin light chain

A

Increase in calcium released from te sarcoplasmic reticulum activates MLC kinase which produces more atp available

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7
Q

Which fibres does pap effect

A

Type 2

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8
Q

What is the optimum timing

A

7-10 minutes pre
At least 3mins rest
If done over 10 minutes pre effect is reduced

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9
Q

What should be done for pap

A

Maximal efforts 90% 1rm

1-5 sets

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10
Q

Improvements of pap

A

1-10%

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11
Q

Effect of rt training on the neuromuscular junction

A

Increased area
Greater total length of nerve terminal branching
Increased end plate perimeter length and area
Greater dispersion of ACTH receptors in end plate region

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12
Q

What happens to the neuromuscular reflex potentiation

A

Enhanced the reflex response from muscle spindles by 20-50%

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13
Q

How much improvements in EMG activity can be seen from strength and power training

A

73%

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14
Q

Is neural activation higher

A

High intensity
Ballistic explosive faster velocities
Concentric when matched for intensity vs eccentric
When fatigue ensues

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15
Q

When is neural activation lower

A

Post work out
High volume training
During periods of detaining

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16
Q

What is cross education

A

By training one limb strength in the bilateral limb increases

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17
Q

What is bilateral deflect and how can it be reduced

A

Sum of strength of both limbs working alone is more than when working together

Bilateral training

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18
Q

Muscle mass factors

A 
Genetics
Pa
Nutrition 
Endocrine 
Environmental
Nervous system activation
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19
Q

How does skeletal muscle adapt to training

A

Increases size
Fibre type transitions
Enhances biochemical and ultra structural components

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20
Q

What two methods increases csa

A

Hypertrophy

Hyperplasia

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21
Q

What is hypertrophy

A

Increase in synthesis of contractile proteins

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22
Q

What is myogenisis

A 
Satellite cells released from basal lamina 
Migrate to site of fibre damage
Proliferate
Differentiate into myoblasts
Myoblasts fuse to form myotubules 
Mature to form new fibres
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23
Q

What is myogenisis up and down regulated by

A

Unregulated by :
MyoD
Myf5
Myogenin

Down regulated by:
Myostatin

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24
Q

What does exercise do to myogenin and myostatin

A

Increases myogenin

Decreases myostatin

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25
Q

What is released as soon as damage muscle occurs

A

Interleukins

Tumor necrosis factor

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26
Q

When are changes in muscle size detectable

A

3 weeks

27
Q

Increased hypertrophy from what

A 
Tension
Blood flow occlusion
Eccentric contractions
Cell water content
Cho protein content
28
Q

How does hypertrophy occur from eccentric actions

A

Stretching muscle increases protein synthesis

29
Q

How does hypertrophy occur from tension

A

Distrupts call membrane signalling an increases in growth factor release

30
Q

How does hypertrophy occur from blood flow occlusion

A

Stopping fb increases bla production

31
Q

How does hypertrophy occur from cell water content

A

Fully hydrated cells show increased protein synthesis

32
Q

How does hypertrophy occur from cho and protein ingestion

A

Stimulates insulin release and provides aa

33
Q

Name 3 growth factors and how they help hypertrophy

A

IGF AND fibroblast gf increase satellite cell division

Hepatocyte gf helps migration of satellite cells

34
Q

What hormones promote hypertrophy

A

Gh

Testosterone

35
Q

What Hormone inhibits hypertrophy and how

A

Cortisol and it blocks protein synthesis

36
Q

Where does hyperplasia clearly occur

A

In animals

37
Q

How much of CSa is due to hyperplasia

A

Less than 10%

38
Q

What cells cause muscle cell remodelling

A

Dormant myogenic stem cells

39
Q

Resistance training has what effect on intramuscular things

A 
Increased myofibrilar volume
Increased cytoplasmic density 
Increased sr and t tubule density
Increased na/k pump activity
Decreased mitochondrial density
Decreased capillary density
Increased buffering capacity
40
Q

What types of stresses are there

A

Tension
Compression
Shear

41
Q

What are tension stresses

A

Pulling forces

Stretching or elongation

42
Q

Compression stresses

A

Push structure inwards

Compress length

43
Q

Shear stresses

A

Skewing

Oblique forces

44
Q

What is stress

A

Level of force encountered by a tissue

45
Q

What is strain

A

Magnitude of deformation in proportional to stress applied

46
Q

What is linear strain

A

Compressive/ tensile stresses that cause a change in length

Measured as % relative to resting length

47
Q

What is shear strain

A

Bending of tissue or bone

Quantified by angle of deformation

48
Q

What is poisons ratio

A

Longitudinal to lateral strain

49
Q

What types of strain are there

A

Linear

Shear

50
Q

What happens in bone remodelling

A

Bending forces
Migration of osteoblasts
Osteoblasts lay down collagen
New bone

51
Q

What type of bone responds rapidly

A

Trabecular bone rather than cortical

52
Q

How long until measurable changes in bone mass

A

6-8 months

53
Q

What is MES

A

Minimal essential strain

Threshold stimulus that initiates new bone formation

54
Q

How much is MES compared to the force required to fracture a bone

A

1/10 of the force

55
Q

What factors effect bone remodelling

A 
Weight baring 
Magnitude of load
Rate of loading
Direction of loading
Volume of loading
Pull of tendons on bone
56
Q

Recommendations for bone strength and mass

A 
Multi joint exercises
Loading 
Fast velocities
Rest moderate to long
Variation in training stresses
57
Q

What is collagen made of

A 
Water 60-70% 
Fibroblasts
Fibrocytes
Elastin
Collagen
Ground substances
58
Q

What are fibroblasts and cytes

A

Blasts are collagen producing cells

Cytes are mature cells

59
Q

What is the primary stimulus for growth of connective tissue

A

Mechanical force

60
Q

What is the relationship between adaptation and intensity in connective tissue

A

Higher the intensity the higher the adaptations

61
Q

Changes which contribute to increase size and strength of connective tissue

A

Increased number and diameter of collagen fibres
Increase covalent cross links within hypertrophied fiber
Increased packing density of collagen fibrils

62
Q

Purpose of cartilage

A

Provide smooth
Shock absorber
Aid attachment of connective tissue to bone

63
Q

Does cartilage have is own blood supply

A

No

64
Q

How does cartilage get O2 and nutrients

A

Diffusion from synovial fluids
Movement about a joint creates changes in pressure in te joint capsule that drives nutrients from synovial fluid towards cartilage

65
Q

How to stimulate cartilage

A

Weight baring
Complete movements
Moderate aerobic training
Strenuous exercise doesn’t cause problems

Strength And Conditioning (10 decks)

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