KINE 340- Strength & Conditioning- Exam 2

What is stroke volume?

The quantity of blood ejected with each beat.

What are the specifics of Central Adaptations and how does maximal strength and power increases in agonist muscles ?

Motor cortex activity increases with force production and learning new exercises, leading to increased recruitment and synchronization of firing in agonist muscles.

How are all muscle fibers recruited during heavy resistance training?

All muscle fibers get larger as motor units are recruited in a sequential order by their size to produce high levels of force.

What are the possible changes with anaerobic training?

1. Increased total area of the neuromuscular junction

2. More dispersed synapses and greater total length of nerve terminal branching

3. Increased end-plate perimeter length and area, greater dispersion of ACh receptors.

What is the result of enhanced reflex potentiation from anaerobic training?

It changes the magnitude and rate of force development.

When do neural adaptations primarily occur in a training program?

Neural adaptations take place early in the program.

How does skeletal muscle adapt to anaerobic training?

1. Increasing Size

2. Facilitating fiber type transition

3. Enhancing biochemical and muscle structure.

What is the difference between hypertrophy and hyperplasia?

Hypertrophy is the increase in cross-sectional area of existing fibers, while hyperplasia is the increase in the number of muscle fibers via longitudinal fiber splitting.

How does hypertrophy physiologically occur?

It involves increased synthesis of contractile proteins (actin and myosin) and an increase in the number of myofibrils within muscle fibers.

What happens to mitochondrial density, capillary density, and muscle buffering capacity with anaerobic training?

Mitochondrial density decreases, capillary density decreases, and muscle buffering capacity increases.

What are the four specific points of bone modeling in anaerobic training?

1. Longitudinal weight bearing causes bone to bend, stimulating new bone formation.

2. Osteoblasts lay down additional collagen fibers.

3. Dormant osteoblasts migrate to the area experiencing strain.

4. Collagen fibers mineralize, increasing bone diameter.

What is MES in bone formation?

MES is the threshold stimulus that initiates new bone formation when forces reach or exceed the threshold.

What are the four components of mechanical load that stimulate bone?

1. Magnitude of the load (intensity)

2. Rate of loading

3. Directionality of forces

4. Volume of loading.

How can athletes stimulate bone formation?

1. Use exercises that directly load specific regions of the skeleton.

2. Use multi-joint exercises to direct force vectors through the spine and hip.

3. Overload the musculoskeletal system and progressively increase loading as tissues adapt to stimulus.

4. Vary exercise selection to change force vector distribution.

What is the primary stimulus for growth of tendons, ligaments, and fascia?

The loading from mechanical forces during training.

What is the relationship between tissue adaptation and exercise intensity?

The degree of tissue adaptation is proportional to the intensity of exercise.

Where can connective tissue increase strength and load-bearing capacity?

1. Junctions between tendon (and ligament) and bone surface.

2. Within the body of the tendon or ligament.

3. In the fascia within skeletal muscle.

What type of loading results in the greatest net growth of connective tissue?

High Intensity loading results in net growth of connective tissues.

What are the three primary functions of cartilage?

1. Provide a smooth joint articulating surface

2. Absorb forces directed through the joint

3. Aid in the attachment of connective tissue to the skeleton.

Why does cartilage depend on diffusion of nutrients from synovial fluid?

Cartilage is mostly avascular; joint movement creates pressure changes that shift nutrients from synovial fluid to articular cartilage.

What cardiac dimensions are altered with resistance training?

Wall LV Thickness is altered, but LV chamber size is not altered.

What is the relationship between heavy resistance training and aerobic capacity?

Heavy Resistance training does not significantly affect aerobic capacity unless the individual is initially deconditioned.

What causes overtraining?

Overtraining is usually caused by excessive application of frequency, volume, and intensity of training.

What additional factors are linked to overtraining?

Insufficient recovery and nutrient intake.

What is detraining and how does it occur?

Detraining is the decrement in performance and loss of physiological adaptations following cessation of anaerobic training.

What is cardiac output?

The amount of blood pumped by the heart in liters per minute (SV X HR).

How is anaerobic training defined?

High intensity, intermittent bouts of exercise such as weight training, plyometrics, speed, agility, and interval training.

How much does cardiac output potentially increase with maximal exercise?

It may increase to 4 times the resting level.

What is maximal oxygen uptake?

The greatest amount of oxygen that can be used at the cellular level for the entire body.

What is the difference between SBP and DBP?

Systolic blood pressure estimates the pressure during ventricular contraction; diastolic blood pressure estimates the pressure when no blood is being ejected.

What is functional sympatholysis?

Dilation occurs in order to redirect blood flow.

What happens to the diffusing capacities of oxygen and carbon dioxide during training?

During aerobic exercise, blood flow to active muscles increases, allowing efficient diffusion of gases.

How is most oxygen carried in the blood?

Most oxygen is carried by hemoglobin.

How is most carbon dioxide removed from the lungs?

Most CO2 is removed in the form of bicarbonate.

What is carbaminohemoglobin?

A compound formed by the binding of CO2 with hemoglobin, allowing transport of CO2 in the blood.

What is the concept of genetic potential?

The theoretical maximum limit of physical attributes based on genetic makeup.

What is tapering?

The planned reduction of training volume prior to competition or recovery.

What are key points that protect against large detraining effects?

Decreased ratio of free testosterone to cortisol, Decreased ratio of total testosterone to cortisol, Decreased total testosterone concentration, Altered cortisol concentration, Increased creatine Kinase, Increased Submaximal exercise Heart Rate

What are five positive effects of a warm-up on performance?

1. Increased blood flow to active muscles

2. Increased psychological preparedness for performance

3. Improvements in muscle strength and power 4. Faster muscle contraction and relaxation.

5. Enhanced metabolic reactions

What is the difference between a general and specific warm-up?

A general warm-up consists of 5-10 minutes of slow activity, while a specific warm-up incorporates movements similar to the athlete's sport.

What does the RAMP protocol stand for?

Raise, Activate and Mobilize, Potentiate.

What is the purpose of the 'Raise' phase in the RAMP protocol?

To elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity via low-intensity activities.

What is static flexibility?

The range of potential movement about a joint and its surrounding muscles during passive movement.

What is dynamic flexibility?

The available range of motion during active movements, requiring voluntary muscle action.

What are the eight factors that impact flexibility?

Joint Structure, Age and Sex, Muscle and Connective Tissue, Stretch Tolerance, Neural Control, Resistance Training, Muscle Bulk, Activity Level.

How long should a stretch be held to elicit an effect?

Stretches should be held to stretch tolerance for 15-30 seconds.

What is static stretching?

A slow and constant stretch held for 15 to 30 seconds.

What is ballistic stretching?

Involves active muscular effort and uses a bouncing type movement where the end-position is not held.

What is the Hold-Relax Method in PNF stretching?

Passive pre-stretch (10 seconds), Isometric hold (6 seconds), Passive Stretch (30 seconds).

What is the Contract-Relax Method in PNF stretching?

Passive pre-stretch (10 seconds), Concentric muscle action through full ROM, passive stretch (30 seconds).

What is the Hold-Relax with Agonist Contraction Method in PNF stretching?

A concentric action of the agonist is utilized during the passive stretch phase to increase stretch capacity.

For general flexibility, how long should stretches be held?

Hold each stretch for 10-30 seconds for 2-4 reps per muscle.

When do diminishing returns typically begin to set in for stretching?

Diminishing returns may occur after 120 seconds of total stretch time.

What is the general percentage of contraction intensity for PNF stretching?

Contractions of 75-100% are prescribed, but 20-60% may also be effective.

What is the recommended total SS hold time to avoid performance decrements?

Less than 60 seconds, or 30-45 seconds per muscle group.

What activities does dynamic stretching (DS) primarily focus on?

DS primarily focuses on sprint, power, agility, and strength activities.

What are the five types of handgrips used in strength training?

Pronated grip, supinated grip, neutral grip, alternated grip, hook grip.

What is the pronated grip (Overhand) ?

The palms are down and the knuckles are up.

What is the supinated grip (Underhand) ?

The palms are up and the knuckles are down.

What is the neutral grip?

The knuckles point laterally as in a handshake.

What is the alternated grip?

One hand is overhand and one is underhand.

What is the hook grip?

The thumbs are under the index and middle finger.

What is the five-point body contact position?

Head, shoulders, and upper back on the bench; buttocks on the bench; feet flat on the floor.

What is the sticking point in a repetition?

The most strenuous movement, typically after the transition from eccentric to concentric phase.

What should athletes do with regards to breathing at the sticking point?

Exhale through the sticking point and inhale during the less stressful phase.

What is the Valsalva Maneuver?

A technique involving expiring against a closed glottis to maintain proper vertebral alignment.

Who is the Valsalva Maneuver primarily for?

Experienced and well resistance trained athletes performing structural exercises.

When should weight belts be used?

When performing exercises that place stress on the lower spine with near-maximal or maximal loads.

What are the four primary lift types that require spotters?

Lifts over the head, bar on the back, bar on the front shoulder, bar passing over the face.

When are spotters not needed?

For power exercises like snatch, jerks, and cleans.

What determines the number of spotters needed?

The load, experience, ability of the athlete and spotters, and physical strength of spotters.

What are three primary communication points between athlete and spotter?

Use a Liftoff, how many reps, timing of spotting assistance.