Training adaptations - nerves

Question 1

When the level of force development increases what happens to the motor cortex activity?

Answer 1

It increases

Question 2

Increases motor cortex activity does what to the neural drive to agonist muscle as well as firing rate?

Answer 2

Increases neural drive and enhances firing rate

Question 3

What threshold motor units are recruited first?

Answer 3

Low-threshold

Question 4

Do low-threshold or high-threshold motor units have lower force capabilities?

Answer 4

Low-threshold

Question 5

In advanced lifters, what adaptations occur to the CNS in order to help with greater production of power or speed?

Answer 5

Able to recruit some motor units not in consecutive order, recruiting larger ones first.

Question 6

What is postactivation potentiation?

Answer 6

Performing similar type movement at max or near maximal contraction so it is easier to recruit type II motor units

Question 7

What does PAP do to rate of force development?

Answer 7

Speeds it up, quicker recruitment of fibres

Question 8

PAP increases motor-neuron pool excitability, what does this do to the motor unit synchronization and acetylcholine release?

Answer 8

Bettwen synchronization and increased release of acherylcholine.

Question 9

Why does postactivation potentiation help cross bridge formation and turnover?

Answer 9

Increases Ca2+ released from the sarcoplasmic reticulum which activates MLC kinase. More ATP broken down at the actin-myosin complex.

Question 10

What is the optimal recovery from PAP?

Answer 10

7-10 mins

Question 11

What happens if you leave rest after PAP more than 10 mins?

Answer 11

The effect is reduced

Question 12

What % 1RM should be performed for PAP?

Answer 12

90%

Question 13

What type of sports may benefit from PAP?

Answer 13

Single explosive events e.g sprinters, gymnasts

Question 14

What happens to the acetylcholine receptors within the end plate region as a change from training?

Answer 14

Greater dispersion of these

Question 15

What happens to the synapses and the nerve terminal branching as an adaptation of training?

Answer 15

More dispersed, irregularly shaped synapses and a greater total length of nerve terminal branching

Question 16

what % improvement of the reflex response from the muscle spindles does anaerobic training enhance?

Answer 16

20-50%

Question 17

Studies have shown strength and power training increases EMG activity by up to what %?

Answer 17

75%

Question 18

What is rate of force development?

Answer 18

Change in force over time

Question 19

Is RFD quicker in ballistic or isometric contractions?

Answer 19

Ballistic

Question 20

When is peak force usually achieved in?

Answer 20

500ms

Question 21

Why would it help performance if peak force could be achieved quicker?

Answer 21

Because many sports movements take less time than 500ms

Question 22

What happens in the early phase (<100ms) of RFD?

Answer 22

More fibres are recruited to generate force

Question 23

What happens in the late phase (>200ms) of RFD?

Answer 23

More nerve pulses are sent to each muscle fibre and generation of peak force

Question 24

What phase of RFD does max strength have a better correlation with?

Answer 24

The late phase

Question 25

Define complex training

Answer 25

Performing a PAP priming activity then followed by resistance exercise.

Question 26

What does explosive training do to the time to peak force?

Answer 26

It reduces it.

Question 27

Is RFD training? and what % improvement is seen?

Answer 27

Yes - 20 to 50%

Question 28

What are some of the mechanisms of RFD?

Answer 28

• Increased muscle CSA and length in type II
• Fibre transition from type IIX to IIA
• Faster depolarization of sarcolemma
• Earlier recruitment of fibres
• Increased motor unit firing frequency

Question 29

What is the prescription for RFD?

Answer 29

Higher loads
Fast bar speeds
Plyometrics