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Exercise Physiology > Training Theory and Exercise Adaptations > Flashcards

Training Theory and Exercise Adaptations Flashcards

1
Q

what are the 7 fitness dimensions?

A
  1. muscular strength
  2. muscular endurance
  3. muscular power
  4. muscular hypertrophy
  5. aerobic power
  6. anaerobic Power
  7. Flexibility
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2
Q

Which fitness dimensions are neuromuscular adaptations?

A 
strength
endurance
power
hypertrophy
flexibility
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3
Q

which dimensions are metabolic adaptations?

A

Aerobic power

anaerobic power

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4
Q

How is muscular strength measured?

A

max force that can be generate from a muscle in a single effort (NOT TIME)
-1RM, force plates

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5
Q

What is muscular endurance?

A

performing high-intensity contractions (sit up test) or a single high-intensity contraction(wall sit) for long period of TIME
-timed or max rep test

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6
Q

what is muscular power?

A 
how fast you can exert your strength = the rate of work performed by a muscle
power = force * distance /time
or 
power = muscular strength * speed
-dynamometers, motion analysis
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7
Q

what is muscular hypertrophy

A

muscle size or increasing size.

-measuring tapes, lean body mall estimates (LBM) or muscle biopsy

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8
Q

Explain Aerobic Power or Cardiorespiratory Endurance

2 definitions

A
  • body’s ability to perform prolonged, large muscle dynamic exercise at mod-high intensities
    2. body’s ability to generate ATP via mitochondrial respiration
  • measured by VO2 max or power output at VO2 max
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9
Q

What is anaerobic power or aerobic work capacity?

A

amount of mechanical work performed using an ATP yeild from immediate energy system and glycolysis (anaerobic systems)
-measure by: wingate, critical power tests, maximal accumulated oxygen deficit (MAOD)

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10
Q

How is flexibility defined?

A

the allowable range of motion at a joint

-goniometry or joint specific functional tests (sit and reach)

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11
Q

how does VO2 max training improve both anaerobic and aerobic power?

A

it improves the link between the systems, so that fate does not rely on one system so much??

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12
Q

what principle of exercise training is defined as placing increasing amounts of stress on the body to elicit adaptations that improve fitness?

A

Progressive Overload

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13
Q

How does the legend of Milo relate to progressive overload?

A

he carried a calf everyday until it became a bull. =increasing amounts of stress to become a strong wrestler

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14
Q

what is the Hans Selye General Adaptation Syndrome? (GAS)

A

responding to a stressor, the body will respond with:
Alarm
Resistance
Exhaustion’
-if you allow enough rest, then you will see adaptations without exhaustion

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15
Q

How does specificity influence exercise training?

A

the body adapts to a particular type and a particular amount of stress, that are specific adaptations to the type of training… foundation of functional training
ex: stretching will not improve VO2 max

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16
Q

Why is it important to note individuality in team sports?

A

some people easily show improvements to a specific form of exercise but some people do not
-some gain muscle quickly, some don’t
responders vs non responders
*it is important to find stimuli for non responders as well

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17
Q

Explain reversibility and hard/easy exercise

A

reversibility is when fitness adaptations are lost when demands are lowered
Hard- stresses your body
Easy- facilitates recovery

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18
Q

What is the most important part of the acronym FITT

A

Type: this will determine the intensity and time (usually have an inverse relationship)

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19
Q

What are the training recommendations (FITT) for aerobic training?

A

F: >= 3/week
I: >= 60% VO2 max or 60-80% HRR (heart rate reserve)
T: >= 20 minutes/session
T: any mode that permits the above recommendations

to find HRR:
220-age=age predicted max HR - resting HR = HRR
or
%HRR= HRR * % + RHR

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20
Q

what neuromuscular functions happen with aerobic?

A

improved motor unit syncing
co-activation of muscles (firing groups together)
reciprocal inhibition (stretch reflex)

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21
Q

how do muscle fibers change with aerobic?

A

type Iix become 2a because they are better for aerobic exercise

  • increase size and function of both types
  • increased myoglobin and mitochdria (especially in type 1)
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22
Q

what effects does aerobic have on metabolism?

A
  • increased oxidative enzyme activity– from mitochondrial respiration
  • increased VO2 max
  • increased LT
  • decreased resting and submax RER (more reliant on lipids as a fuel source if less than .8)
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23
Q

how is cardiac function changed with aerobic?

A

-we see left ventricular hypertrophy due to more blood flow because of an increase in pre load due to volume load from aerobic exercise, this causes:
1 decreased resting heart rate and decreased submax HR but max HR is unaffected
2 increased resting, submit, and max SV(can pump more out)
unaffected rest and sub max Q but increased max Q from increased SV

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24
Q

In what ways does circulation (vessels not the heart) change due to aerobic exercise?

A

-capillary density increases to allow more blood to carry O2 through them (increased number?)
-there is greater dilation of existing capillaries due to EDRFs released to override the SNS, this also allow more distribution of blood because there are more “highways”
-blood volume increases (increased SV) but specifically plasma volume and red blood cells
Decreased resting and submit SBP/DBP - you are clearing out the vessels of blood to distribute it

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25
Q

How is Ve and the respiratory system changed with aerobic exercise?

A
  • decreased submax Ve (at same workload ex 100W: pre 100L/min post=90 L/min)
  • increased max Ve (incrased workload ex 175W pre=175L/min 250W post=200L/min)
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26
Q

how is exercise perfromance measured and how will it change with aerobic exercise?

A

measured with Vo2 max

  • increases aerobic power
  • improved submax endurance capacity (can run longer at sub max speeds after aerobic training)
  • decreases metabolic cost for submit workloads (Vo2 decreased and kcal burned decreased at same workload pre and post training)
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27
Q

what are the FITT for resistance training?

A

F: >= 2 sessions per week with 24-48 hours of rest after each session if workout targets whole body (progressive overload Hans principle)
I: >= 60-70% 1-RM for all around improvements
T: not for time, usually measured by sets and reps– 8-10 exercises, 1-3 sets x 8-15 reps. 1 min rest between sets (recommendations to hit all body/major muscle groups)
T: Isotonic resisted movements (eccentric and concentric)
***see more neuromuscular adaptations improve with resistance training

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28
Q

What specific training recommendations/goals can be seen with resistance exercise?

A
  • muscle endurance
  • muscle hypertrophy
  • muscle strength
  • muscle power
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29
Q

How could you train muscular endurance?

A

GOAL: to stress muscles continuously

  • moderate to large volume (sets*reps=volume) = 2-3 sets * 12-25 reps
  • low to mod intensity = <65% IRM
  • Little recovery between sets = less than 30 sec
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30
Q

How would one train muscle hypertrophy with resistance exercise?

A

GOAL: Putin a lot of work

  • Large volume3-6 sets * 8-12 reps
  • moderate intensity- 65-85% IRM
  • low-mod recovery- 30 sec to 1.5 min
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31
Q

how would you train muscle strength?

A

FOCUS: training the muscle to produce maximal force

  • low-moderate volume- 2-6 sets* less than 6 reps
  • high intensity- greater than 85% IRM
  • full recovery between sets- 2-5 min (because of High Frequency Fatigue need rest)
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32
Q

how to train muscle power?

A

FOCUS: adding velocity-specific training to strength base (explosive lifting)

  • low volume 2-6sests * ^ keeps
  • Highest intensity-55-75% IRM but lifting FAST to get power (power=work/time)
  • full recovery- 2-5 min
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33
Q

What is isometric training

A

confined ROM but produces greater increases in muscular strength than isotonic

34
Q

What is eccentric resistance training?

A

causes huge increases in muscle hypertrophy and strength.

-also causes large damage to the muscles= lower volume and more resistance between sessions.

35
Q

Explain plyometric training.

A
  • causes large increases in muscle power
  • big damage from eccentric loading
  • doing resistance moves as fast as possible, uses a strength shortening cycle.
  • should develop a strength base 1st
36
Q

Explain circuit training and its benifits/drawbacks

A
  • performing multiple ressitance exercises in succession with little or no rest in between sets.
  • acute responses blend resistance and aerobic( increase heart rate and BP).
  • good for people who have little time, can see overall improvements
  • but: wont optimally develop one specific response (VO2, strength, hypertrophy)
37
Q

what is electrical stimulation?

A

contraction of muscles via electrical stim. from motor nerves.
-good for rehab settings because the external stimulation can help them learn to use muscles again.

38
Q

what are the neuromuscular recruitment changes in resistance training?

A
  1. improved motor unit syncing (doing over and over)
  2. Increased motor unit recruitment- higher intensity contractions = use higher orders
  3. improved rate coding
  4. Co-activtion of muscles
    MAYBE:
    5 more efficient reciprocal inhibition
  5. reduced autogenic inhibition (due to handling higher force outputs without shutting off)
39
Q

explain muscular strength gains early and later

A

early: due to neuromuscular recruitment and learning a motor pattern
later: from anatomical and physiological changes within muscle fibers

40
Q

Explain transient vs chronic changes with muscular hypertrophy

A

transient: muscle fibers larger due to retention of water at first
chronic changes: more stuff inside of the muscle ( myofiliaments, myofibrils, increased sarcoplams and cellular contents. or increased thickness of connective tissues

41
Q

is hyperplaisia (increasing # of muscle fibers) a component of muscular hypertrophy?

A

no, it has not been documented in humans.

the numbers of fibers dont change, but you can further develop the ones that we do have

42
Q

What muscle fiber changes happen in resistance training?

A

type 2x-2a

-increased size and function of all types

43
Q

what metabolic changes happen with resistance exercise?

A
  • increased immediate and glycolytic enzyme activity (hexokinase)
  • increased mitochondrial respiration at rest (EPOC)
  • increased storage and utilization of CrP and glycogen (using immediate systems more frequently)
  • no change in Vo2 max, but maybe with circuit
  • increased lactate threshold with circuit
44
Q

what cardiac function adaptations happen with resistance?

A

resistance training causes pressure load, so:

  • increased BP leads to LV hypertrophy
  • unaffected resting, submax and max HR,SV, Q
45
Q

how does circulation change with resistance training?

A
  • greater dilation of existing capillaries
  • improved blood distribution (EDRFs increase vasodilation)
  • decreased resting SBP/DBP
46
Q

how does resistance training impact the respiratiory system?

A
  • no notable changes with whole body training but you can train your respiratory muscles which would:
  • increase strength and endurance, FVC and TLC
    • this would not effect athletes
47
Q

HOw is exercise performance influence by resistance training?

A

depending on how you train it could:

  • increase muscle strength
  • increase endurance
  • increase power
  • increase hypetrophy
  • increase anerobic power (for circuits or high entensity)
48
Q

What are the FITT for general anaerobic training

A

F: 3-4 per week
I: >= 100% VO2 max (all out depending on interval length, longer = less force output/ inverse relationship)
T: 3-10 intervals of 5-30 seconds each with work/rest ratio of 1:5-6
T: any mode that permits all out activity (running, cycling, swimming)

49
Q

what neruomuscular recruitment changes with anaerobic training?

A 
same as resistance: 
=improved motor unit syncing
-improved rate roding
-increased motor unit recruitment
-co-activation of muscles
-more efficient recipricol inhibition
-reduced autogenic inhibition
50
Q

what muscle fiber changes with ana?

A

some type 2x–>2a

  • increased size and function of type IIa and IIx
  • decreased type 1 size and function depending on mode (slower anaerobic but more force= may have hypertophy of type 1 but faster with less force may have a decrease in size of type 1.)
51
Q

how does metabolism change with anaerobic?

A

increased activity from :
immediate
glycolytic
oxidative enzyme activity
*because it taxes all systems in some way. if you do longer sprints or a longer duration sprint workout it will effect mitochondrial
-increased storage and utilization of CRP and glycogen
-no change/small increase in VO2 (wont see if doing small intervals)
-lactate threshold- depends on interval length

52
Q

how does cardiac function change with anaerobic?

A
  • decreaed resting HR
  • improved HR recovery
  • unaffected resting submax and max SV and Q
53
Q

what circulation changes with anaerobic?

A

same as resistance:

  • may increased capillary density
  • greater dilation of existing capillaries
  • improved blood distribution
  • decreased resting SBP and DBP
54
Q

How does the respiratory system increase muscle strength and endurance with resistance training?

A

it depends on the interval length and how hard you are breathing

55
Q

how is exercise performance changed with anaerobic training

A
  • increased aerobic power
  • increased anaerobic power
  • decreased fatigue index (power drop off over time)
  • increased muscle power
  • improved metabolic cost at submax workloads (lower VO2 or increased neruomuscular efficiency)
  • increased muscle strength (if training slowerwith more force)
56
Q

What is FITT for flexibility training to improve flexibility?

A

F: 2-3 sessions per week
I: hold stretches to point of mild discomfot
T: 15-30 sec per rep, 2-4 reps per muscle group
T: static, active stretching with passive assistance at end of ROM or PNF stretching combo

57
Q

what is FITT to improve performance?

A

F: right before exercise or sport perfromance
I: ROM should not extend beyond mild discomfort, and not higher than moderate intensity
T: depends on the drill
T: active, dynamic stretching drills
*tunes muscle spindles
**dont do static stretching

58
Q

what type of stretching involves an external force to move a joint through its range of motion?

A

Passive stretching. external force=table/partner/strap

59
Q

what stretching involves contraction of agonist muscle to move a joint through its ROM to stretch target muscle/muscle group

A

Active stretching

ex: your leg is not on the table but in the same position as the passive stretch on the table

60
Q

what is static stretching?

A

moving into a stretch slowly and holding it for a time interval

61
Q

what is ballistic stretching

A

stretching “bouncy” to force a joint past its normal ROM (uncontrolled and dangerous

62
Q

which technique of stretching moves a joint through its ROM in a controlled manner

A

Dynamic stretching

63
Q

what is PNF?

A

proprioceptive neruomuscular facilitation

  • it manipulates GTOs (respond to tension) and muscle spindles to effectively stretch a muscle
  • improves long term flexibility
  • static passive stretching
64
Q

what are the two types of flexibility training?

A

yoga- imrpoves muscular strength, muscular endurance and flexibility (also spiritual and mental domains
pilates- muscular strength, endurance, flexibility, and posture

65
Q

what neruomuscular recruitment factors change with stretching?

A

with dynamic active stretching:

  • improved motor unit syncing
  • increased motor unit recruitment
  • improved rate coding
  • co-activation of muscles

with all stretching:

  • re-tuned muscle spindles and GTOs.
  • descencitize spindles and re-tune for flexibility
66
Q

which factors produce no changes with felxibility unless the routine induces a stimulus similar to aerobic, resistance or anaerobic training?

A 
Muscle fibers Changes
Metabolism
Cardiac Function
Circulation
Respiratory System
67
Q

How is exercise performance influenced by flexibility training?

A
  • increased ROM (when improving flexibility)

- increased muscular power (when performed to improve performance and active dynamic stretching

68
Q

what happens with detraining/immobilization happens?

A
  • muscular atrophy occurs within 6 hrs
  • strength decreases
  • protein sythesis decreases
  • all fiber types decrease function
69
Q

what is training theory?

A

-PERIODIZATION the incorporation of FITT, progressive overload, specificity

70
Q

what is periodization

A

muscle confusion. manipulating a few things at a time to improve fitness

71
Q

what are the three main programming elements?

A
  • volume
  • intensity
  • technique
72
Q

what are the phases of periodization?

A

Macrocycles (year)
Mesocycles (months)(going form hypertrophy focus to strength to power)
Microcycles (weeks/days– changing sets and reps)

73
Q

What is linear periodization (classical)

A

progressive “taper” toward peak performance at the end of the macrocycle with specific mesocycles
EX: meso 1- hypertrophy
meso 2- strength
meso 3- power

74
Q

what is non-linear (undulating) periodization?

A

multiple tapers to optimize performance at multiple times during the macrocycle
EX: if you need to peak of qualify during a season

75
Q

what is easy training that elicits minor improvements? like active rest mesocycles or time limits of life

A

Undertraining

76
Q

what training elicits appreciable improvements in physiological function and perfromance?

  • performed during the early-middle mesocycles with a competitive macrocycles (off-season, pre-season, in-season)
  • incremental
A

Acute Overload

77
Q

which brief period of heavy training that overloads the body without optimal rest and recovery causes a decline initially in physiological function and performance but after rest improves substantially typically at late/middle mesocycles (last big event)

A

Overreaching

78
Q

which training has a training load too substantail given the provided rest and recovery that will lead to overtraining syndrom

A

Overtraining

79
Q

what is overtraining syndrome?

A

decreased physiological function and performance with the most common symptom being fatigue

80
Q

what periodization has a period of reduced training load to facilitate rest. ecovry, and physiological adaptations to improve performance typically near the end of mesocycles or the macrocycle when max performance is desired

A

tapering/peaking

81
Q

the relationships between the type of movement and energy systems used dictates

A

what a person can physiologcially accomplish in a workout
how an individual owrkout is desgned
how an exercise program is planned
how much rest and recovery should be taken

82
Q

what dictates the extent of improvements that can be realized?

A

the current fitness level

Exercise Physiology (7 decks)

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