Week 2 Flashcards
In a cardiorespiratory training program. What would the phases of training look like?
1) phase 1: FUNCTION
Stability and mobility training
(Aerobic-base training)
2) phase 2: HEALTH
Movement training
(Aerobic-efficiency training)
3) phase 3: FITNESS
Load training
(Anaerobic-endurance training)
4) phase 4: PERFORMANCE
Performance training
(Anaerobic-power training)
What are the principles of the National Strength and Conditioning Association’s (NSCA)
- Principle of individuality
- Principle of specificity
- Principle of overload
- Principle of progression/periodization
- Principle of diminishing returns
- Principle of reversibility (detraining)
Explain all the principles of the National Strength and Conditioning Association’s (NSCA)
- Principle of Individuality: Each person responds differently to training based on factors like genetics, age, experience, and current fitness level. Programs should be tailored to individual needs for optimal results.
- Principle of Specificity: Training adaptations are specific to the type of exercise performed, muscles used, and energy systems targeted. To improve in a particular area, exercises should closely mimic the desired activity or goal.
- Principle of Overload: For progress to occur, training must challenge the body beyond its current capacity by increasing variables such as intensity, duration, or resistance.
- Principle of Progression/Periodization: Training intensity and volume should gradually increase over time to continue adaptation while minimizing injury risk. Structured periods of varying intensity can optimize performance and recovery.
- Principle of Diminishing Returns: As fitness improves, the rate of progress slows. Beginners experience rapid gains, while advanced individuals require more effort to achieve smaller improvements.
- Principle of Reversibility (Detraining): Gains in strength, endurance, and other fitness components are lost when training stops or becomes inconsistent. Regular exercise is needed to maintain progress.
Define periodization and its components
Planned systematic and structural variation of a training program over time
- Macrocycle: Organized annual plan.
- Mesocycles: Training phases (strength, power, speed); weeks to months.
- Microcycles: training schedule; usually 7 days.
What does FITTE stand for?
- Frequency (how often)
- Intensity (how hard)
- Time (how long)
- Type (what was done)
- Enjoyment (what you felt)
What are some key components when creating a strength programs?
Large muscles before small muscles/multiple joint exercise before single joint exercises
It should have concentric, eccentric, and isometric exercises
Frequency:
Novice (2-3 d/week)
Intermediate (3-4 d/week)
Advanced (4-5 d/week)
How to train muscular endurance?
40 – 60% of 1 RM performed
for high reps (>15) with short rest periods (< 90s).
How to train strength?
Novice & intermediate: 60 – 70% of 1RM for 8 – 12 reps.
Advanced: Above recomended periodized w/ 80 – 100% 1RM.
How to train power?
Strength training & light loads (0 – 60% 1RM) performed fast contraction velocity
How is progressive overload applied?
increase load by 2 - 10% when individual can perform 1 – 2 reps over desired number on 2 consecutive training sessions
How can the rate of perceived exertion be assessed?
1) scale 1-10: 1 is minimum effort, and 10 is an all out sprint
2) Borg Scale (6 or 9 - 20): 6-9 is minimum effort, 20 is an all out sprint
Adding a 0 to the score for an estimate of HR
What is the time (volume) of sets per exercise in a strength training program?
Time (Volume):
* Novice: 1 – 3 sets per exercise
* Intermediate to advanced: Multiple sets with systematic variation of volume & intensity over time.
* Rest period: 2 – 3 mins rest for heavier loads, 1 – 2 min may
suffice for complimentary exercises
Type
* Novice to intermediate: Free-weights & machines
* Advanced: Emphasis on free-weights with machines used to compliment program needs.
What is the specificity of training?
The observation that fitness/performance improves through
training movement patterns and intensities of a specific task and fitness type (strength, power, endurance)
Ex: improving endurance in running does not mean you will have increased endurance when swimming. Train the specific intended action
Explain overload
- A muscle strengthens when trained near its current maximum force-generating capacity
- Overload intensity, not type of exercise that applies overload, governs strength improvements
- Combined concentric and eccentric resistance-training augments improvement effectiveness
- Overload training with eccentric muscle actions preserves strength gains better during a maintenance phase than concentric-only training
Does mixing resistance training and aerobic training affect muscle size gains?
- Some research supports abstaining from aerobic training when attempting to optimize gains in muscle size and strength
- Added energy (and perhaps protein) demands of aerobic training limit a muscle’s growth and metabolic responsiveness to resistance training
- Combining different modes of exercise may induce antagonistic molecular level, intracellular signaling mechanisms that could negatively impact muscle’s adaptive response to resistance training
Ex: 1980 aerobic & resistance training study
* 10 weeks high-intensity training
* 6 days/wk: Aerobic
* 5 days/wk: resistance
* Interference beyond week 7
* Blunted leg strength but similar aerobic improvements
Is there evidence to back up aerobic training interfering with muscle gain from resistance training?
- Evidence is not clear supporting the interference effect in humans
- Aerobic training alone can induce hypertrophy, and concurrent
exercise training may augment hypertrophic response to resistance
training - Maximal hypertrophic potential with concurrent exercise training may be achieved by:
- Separating exercise bouts by 6 – 24 h * Adopting strategies that minimize overall exercise volumes (HIIT)
- Favor cycling as oppose to running
Describe the interference effect
The interference effect refers to the phenomenon where combining aerobic (endurance) and resistance (strength) training in a single workout program can impair the development of muscle strength, power, and hypertrophy compared to resistance training alone. This effect occurs because the physiological adaptations to aerobic and resistance training are, to some extent, incompatible. Here’s why:
Molecular Pathways Conflict:
* Resistance training activates the mTOR (mammalian target of rapamycin) pathway, which promotes muscle protein synthesis and hypertrophy.
* Aerobic training, on the other hand, activates the AMPK (AMP-activated protein kinase) pathway, which enhances mitochondrial biogenesis and endurance but can inhibit mTOR signaling when excessively activated.
list factors that modify human strength
genetics
Nervous system activation
Environmental factors
Endocrine influences
Nutritional status
Physical activity
Muscle mass
What is the difference between weeks 0-4 and week 4+ in a strength program?
Adaptive alterations in nervous system function that elevate motor neuron output account for rapid and large strength increases early in training, without increases in muscle size and cross-sectional area
Weeks 0-4: Neural adaptation
Week 4+: hypertrophy
Define hypertrophy
- Increase in muscular tension (force) with training provides main stimulus to initiate muscle growth
- Hypertrophy reflects biologic adaptation to increased workload independent of gender/age
- Overload training enlarges individual fibers with subsequent muscle growth
- Changes in muscle size become detectable after only 3 wk of training
- Remodeling of muscle architecture precedes gains in muscle cross-sectional area
What are the effects of resistance training frequency on muscle hypertrophy?
- Studies showed that when volume is equated, training 2x/week promotes
superior hypertrophic response vs 1x/week. - Major muscle groups should be trained 2x/week to maximize muscle growth
- Unclear whether training 3x/week is superior to 2x/week
- Training 1x/week showed substantial muscle growth and is a viable strategy
- Unclear if training 3+/week might enhance hypertrophic response
Strength had greater improvements with heavier loads
Hypertrophy improved regardless if the load was heavy or not
What are aspects to consider between low vs high load resistance training?
- In sports where maximal loads are required in specific lifts, then training with high loads on the evaluated lifts is advantageous (principle of specificity).
- Training with low loads requires exercise volume (work) and time in excess of high-load training, suggesting high-load training may be more efficient
- Given the robust increases from low-load training on maximal strength, and the similar changes in muscle hypertrophy when compared with heavy loading, there is significant flexibility in the loading ranges that can be prescribed to promote muscular strength and mass.
- All included studies in this analysis used momentary muscular failure as the point of set termination.
- Although training to failure may not result in superior adaptations than nonfailure
- RT despite increased training volume, comparable results cannot reasonably be assumed for submaximal, nonfailure training based on the present analysis.
Define muscle hyperplasia
- In animals, new fibers develop from satellite cells or by longitudinal splitting under these conditions:
1) Stress
2) Neuromuscular disease
3) Muscle injury (Volumetric muscle loss, VML) - Some evidence supports hyperplasia in humans yet enlargement of existing individual muscle fibers represents the greatest contribution to increased muscle size from overload training
Does basic skeletal muscle fiber composition and fast/slow twitch distribution change with endurance, strength, and power training?
No
- Biopsy data show no change in percentage distribution of fast- and slow-twitch fibers with training
- Months of resistance training in adults does not alter basic skeletal muscle fiber composition
Ex: the 60 m hurdle record holder maintained a similar fiber type distribution (24% type IIx, 71% type II fibers) even a decade into retirement
How does muscle hypertrophy differ in men vs women
- The absolute amount of muscle hypertrophy with resistance training represents a primary gender difference
- Men experience a greater absolute change in muscle size from their larger initial muscle mass
- Muscular enlargement on a percentage basis remains similar between genders
- Gender-related differences in hormonal response to resistance exercise may determine any ultimate gender differences in muscle size and strength adaptations with prolonged training
What are the factors that contribute to DOMS
DOMS: The body initiates a series of adaptive cellular events to unaccustomed exercise that produces Delayed onset muscle soreness
7 factors that can produce DOMS:
- Minute tears in muscle tissue or damage to it’s contractile components
- Osmotic pressure changes
- Muscle spasms
- Overstretching and tearing of portions of the muscle’s connective tissue harness
- Acute inflammation
- Alteration in the cells calcium regulation
- Combination of above factors
What type of contraction induces the greater DOMS?
Eccentric muscle actions induce greater DOMS than concentric-only or isometric actions, particularly in older adults
Does existing muscle soreness or damage affect the repair process?
No
Existing muscle damage or soreness from previous activity does not exacerbate subsequent muscle damage or impair the repair process
What are the detraining effects on muscle?
The limited data to document muscle strength decrements and associated factors with cessation of resistance training conclude:
- Discontinuing training for 2 wk caused male power lifters to lose 12% of their isokinetic eccentric muscle strength and 6.4% of their type II muscle fiber area, without loss in type I fiber area
- Reducing training frequency to 1 to 2 weekly sessions provides sufficient stimulus to maintain training-induced strength gains
What is current research suggesting might be the cause of DOMS?
Neural micro damage rather than muscular
