applied phys

strength

max force that a muscle or muscle group can generate

determined by size and coordination

strength measures

isokinetic testing

1RM

isometric mid thigh pull

power

the rate of work done

determined by strength, fiber type and neural activation.

rate of force development

no force to a lot of force- slope

muscular endurance

the ability to perform repeated contractions or to sustain a consistent contraction over time

determined by strength capillary density, metabolic factors (substrates, enzymes, metabolites)

measured via rep maxed at a given load

VO2 max

max aerobic power- aerobic capacity

central VO2

lungs, blood, cary capactiy

peripheral vo2

skeletal muscles

extract and utalizie q

skeletal muscles

avo2 difference

increased capillary density

increased mitochondria

increased myoglobin

peak power

determined by factors influencing muscular power as well as PCr system

highest saturation

anaerobic capacity

total amount of work that can be done anaerobically

wingate circle

individual work agains heavy cycle resistance

most common test

individuality

not everyone responds to a given training stimulus in the same way

• high vs low responders

• genetics

• training background

• diet, sleep, stress

specificity

adaptations are specific to the demands imposed by the exercise

wrong- training looks same as sport

right- stress the system

reversibility

use it or lose it

you lose adaptations faster then you build them

longer it takes to build the longer it persists

overload

stressing the body beyond what it is currently accustomed to

FITT variables

progressivley add more stress to continue driving adaptation

periodization

systematic process of changing one or more variables (mode volume intensity) within a training program

macrocycle

yearly plan

mesocycle

focused block of training with a specific goal that lasts weeks or months

mircocycle

weekly training schedule

resistance training

applying an external resistance to the body to create a tension overload on the muscles for the purposes of improving muscular strength power and or endurance

muscle hypertrophy

increase in size

triggered by muscle tension damage and metabolic stress

going for when training z

neural adaptations

requires max intensity exertions

max activate

connective tissue adaptations

force transduction

strength gain

muscle hypertrophy and neural adaptations

most important

novice

2-3x per week whole body workouts

1-3 sets per exer ise

8-12 rep max

target all major muscle groups

intermediate

6+ months of training

3-4x per week

depends on holistic training goals

range of loads applied in periodized fashion

strength maximized with some loading

10+ gractional sets per week

advanced

years

4-5x per week

strength vs speed

fractional sets

hypertrophy

tend towards higher volume fractional sets

6-12 Rm loads to increase hypertrophy

shorts rest periods, increase metabolic stress

power

sport focused

improving strength is the most important factor in driving improvements in muscle power- adequate strength first

once high level of strength, specific power training can be done often 30-60% of 1RM load range

muscular endurance

strength is most important determinant of muscular endurance

loading in higher rep ranges will yield bigger benefits

use high rep ranges and or slow tempos to improve oxidative cap of muscle

• if don’t like jogging increase rep rt for increased oxidative cap

plyometrics

type of rt

to increase power output

high speed eccentric loading

use of stretch shortening cycle to accentuate explosive force during jumping, skipping, bounding, throwing

concentric and eccentric

greatest strength and hypertrophy gains

concentric- metabolic

eccentric- muscle damage and neural adaptation

load more on way down then can lift

static

this kind of loading may be appropriate for

improving strength at a specific region of range of motion

strengthening stabilizers

strengthening in rehabilitation settings where ROM is limited

isokinetic

this kind of dynamometers allow max force production throughout an entire range of motion at a set movement speed torque

allow precise measurements of torque throughout ROM

ACL test

o2 contribution

oxygen debt, o2 consumption, rule of metabolic buildup

<10

ATP and phosphate

10-60

glycolysis

discontinuous sports

energy system profile for this will depend upon intensity, duration, and rest

anaerobic- form phosphagen

shorter burst, longer redst, more oxidative and phos

long and slow

what type of continuous training

easy zone one, training feels easy and can be performed for long durations

below LT

60-75% vo2 max, duration more important than intensity

• this vo2 threshold change with training

high intensity

what kind of training

zone 2, tempo or threshold

training feels hard and is generally under 30 mins

between lt and mlss- heavy domain

75-85% vo2 max

interval training

repeated bouts of heavy to sever intensity exercise interspersed with rest- active or passive

high reward but high cost of adaptive reward 1-3x per week

improving max speed or power- max intensity

improving max speed or power- max intensity

neuromuscular

develope ATP PCR power- near max intensity

develope ATP PCR power- near max intensity

sets of 5 secs exertions repeated sprint training

develop anaerobic capacity(glycolytic)- above vo2 max but not all out

develop anaerobic capacity (glycolytic) - above vo2 max bus not all out

20-40 seconds exertions, several mins in between

spring interval training- wingate

vo2 and cardiometabolic

what kind of health does this improve

repeated spring training and sprint interval training will both result in these improvements

cruise intervals

just above LT- low end heavy domain , 75-80% vo2 max

feel fast but easy

threshold intervals

just below MLSS high end heavy- 80-85% vo2 max

push upper threshold

5-1 work to rest

vo2 max intervals

near vo2 max- severe domain, 95-100% vo2 max

1-5 min work

1-1 work to rest ratio

sone 3

neural adaptations

gains in strength arise from these

fast early then slow

and dont pleasure

increase in muscle cross sectional area

8 weeks all this

intramuscular coordination

enhanced ability to fully activate a single muscle

all motor units all at fusion frequency as fast as possible

ns to drive muscle

intermuscular coordination

enhanced ability to coordinate between msucle groups agonist and antagonists to optimally exert force on the world between us

increased neural drive

increased intracortical excitability

increased brainstem and intraspinal excitatory imputs to the mn pool

decreased inhibitory inputs to the mn - decreased autogenic inhibition

increased neural drive consequences (increase force, increase rate of force development, and consistency of force application)

greater potential to activate all motor units

a higher firing frequency of active motor units

greater synchronization of motor unit firing

intermuscular coordination

reflects your skill at exerting force agains a barbell, dumbbell the ground

gained and lost rapidly

unique to each new lift/variation

transient hypertrophy (the pump)

Edema

some portion dissipates within hours

persistent edema that resolves eventually

may be relationship between initial swelling an ultimate gain in myofibrillar protein

edema

strength training results in initial swelling due to this

damage to muscle

fiber hyperplasia

more total muscle fibers within the muscle

increase in number

fiber splitting and satellite cell activation

fiber hypertrophy

increase in myofiber size

MOST COMMON

satellite cell activation

mTOR pathway activation

decrease in protein degradation

satellite cells (fiber hypertrophy)

muscle injury, hormones and tension cause release of myogenic regulatory factors from this type of cells

leads to activation differentiation of SCs into myoblast

increases myonuclei in muscle fibers

mTOR pathway

this pathway is activated by resistance training

upon activation leads to ribosomal biogenesis and increased translation

critical component

mTOR

this pathway is activated by

• tension

• IGF1 - liver

• Insulin

• AAs(leucine)

inhibited by

• AMPL

hypertrophy

maximized with loads over 60% of 1RM

equivalent hypertrophy with lower loads - need to fully fatigue to get type 2 fibers

weak evidence that passive stretch can enhance hypertrophy, stroger evidence that loading muscle though entire range of motion enhanced hypertrophy

hypertrophy in diet

must have adequate energy, AA which triger mTOR, insulin increases AA availability and triggers mTOR

fast absorbing protein

atrophy

immobilization leads to decreases in muscle protein synthesis, myofibrillar protein content, and neuromuscular coordination

may be greater in type 1

sarcopenia

loss of muscle tissue associated with aging

dynamic correspondence

effect that training programs have on sports performance

cardio endurance

greater delivery of oxygen to working muscles

heart blood lungs and vasculature

muscular endurace

greater ability of muscles to extract and utilize that oxygen

mitochondrea myoglobin

aerobic

training the body to produce ATP aerobically at a higher max rate or submax rate for a longer time

anaerobic

training the body to produce ATP via phosocreatinea nd anaerobic glycolysis a t a grater rate and longer time

q max x avo2 dif

vo2 max equals this equationpre

preload, contractility, afterload

stroke volume is impacted by these three

End diastoliv volume, ejection fraction percent, total peripheral resistance

increase

an increase in plasma volume after exercise training does what to stroke volume

concentric hypertrophy

pressure overload leads to increase in heart wall thickness

eccentric hypertrophy

volume overload leads to increase in chamber diameter

endurance

physiological hypertrophy

exercise creates a temporary stress to which the heart adapts to positively

chronic stress and or underlying disease can lead to this

pathological concentric

thickening walls decreased EDV decrease edj

caused by chronic stress, impacting physiological hypertrophy

pathological eccentric

overstretched walls, increased edv, decreased ej fraction%

diameter increase, thinking wall

caused by chronic stress impacting physiological hypertrophy

yes

does training consistently improve contraction rate, cardiac torsion rate, and relaxation rate

decrease

training leads to a what in blood pressure for a given intensity due to a decrease in total peripheral resistance

this decreases workload of the heart while also helping to maintain SV at high intensities

increase parasympathetic

is decreased HR associated with an increase or decrease in parasympathetic, and a decreases in sympathetic NS activity

increase in SV drives the decrease in HR

increase in SV drives the decrease in HR

CV control inputs from baro and metabo sensors via decrease pns and increase in sns

no

does training impact cardiac output at rest or given absolute submaximal exercise

q max

what is the strongest predictor of VO2 max

working muscles

these changes result in a n increase in blood flow to what area

increased capillarization

greater recruitment of capillaries

more effective blood flow redistribution

increased blood volume

expansion

training leads to a what of plasma volume via albumblum, raas and adh, immediately,

and Red blood cell volume via EPO after 3-4 weeks

RBC

what volume is the second strongest predictor of vo2 max

behind cardiac output

body becomes more aerobic

why does endurance training decrease ventilation during submax exercise

yes

endurance training increases max pulmonary ventilation

pulmonary diffusion increases at max exercise intensity

pulmonary diffusion increases at max exercise intensity

exercise induced arterial hypoxemia (EIAH)

this is in elite atheltes, when exercise is diffusion limited

more blood through lungs then can difuse into lungs

perfusion limited

rate of o2 transport is what im more people

avo2 diff

unchanged at rest after training, but does increase during exercise

02 content doesn’t change with training by systemic venous o2 decrease

decrease

there is a what in systemic venous 02 with training

filter take more o2 out, more oxidative muscles, distribution of blood to working regions

PGC1a

serves as the master switch to aerobic adapaptation within the muscle

fiber type changes fast to slow, increase healthy mitochondrea, improve muscular endurance, oxidative enzyme porduction

sensed variable (pgc 1a)

increased calcium concentration, low atp availability, increase oxidant stress

signaling molecule (pgc 1a)

calcineurin, camk, ampk, p38, nfkb

adaptation (pgc 1a)

fiber type changes, fast to slow, increase in healthy mitochondria, oxidative enzyme production

type 1

endurance training often leads to hypertrophy of this type of fiber, but also a transition of type llx to lla and a very small amount of type lla to type 1