EXSC 293 FINAL EXAM BSU

individuality

Any training program must consider the specific needs and abilities of the individual for whom it is designed.

Acute Overload

To cause an adaptation, a system or tissue must be exercised at a level beyond which it is accustomed.

Overreaching

Brief period of heavy & intense overload. Improvement in performance occurs after initial decrements

Specificity

To cause favorable adaptations, training must utilize the specific movements, systems, and tissues that need to be improved.

Reversibility

Beneficial effects of exercise are transient and reversible.

Periodization

The gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition

Hard/Easy

Programs must alternate high-intensity workouts with low-intensity workouts to help the body recover and achieve optimal training adaptations

Aerobic Training

Is prolonged activities with rhythmic muscle contractions

Anaerobic Training

Sprints, more of a high intensity type training

What are the two important things aerobic training does?

It improves VO2Max and ability to consume oxygen, and it improves athletic performance, specifically endurance

Type I muscle fibers in aerobic training..

Will hypertrophy, they will become larger and increase

Type IIx muscle fibers in aerobic training..

Will take on some of the characteristics of Type IIa. During long duration exercise, we need more Type IIa.

All of the muscle fiber adaptations in aerobic training

Type I increase, Type IIA remain the same, Type IIX will decrease. Type IIX will become type IIA, and Type IIA will become type I.

The capillary supply adaptation in aerobic training..

The capillaries will increase which allow them to feed more blood flow to a muscle. We will have an increased number of capillaries surrounding the muscle fiber. It can increase to up to 15%.

What does having more capillaries mean for us?

It means having a greater exchange between gases, heat, and nutrients between blood and contracting fibers. Increased capillaries is one of the most important adaptations in exercise training because it increases VO2Max.

Myoglobin adaptation in aerobic training

From what we know, it increases in animals but not sure in humans yet. The job of myoglobin is to move O2 from the cytosol into the mitochondria.

Mitochondria adaptations in aerobic training

The mitochondria's density will increase. We will see more mitochondria in the muscle fiber and this will help us get better at aerobic metabolism. Lactic acid is going to decrease and fat metabolism is going to increase because of the mitochondria.

Changes in mitochondria in aerobic training

They will get bigger and meatier. The outside of the mitochondria gets fatter and the folds get denser, which allows for more opportunity to do the ETC, CAC, etc. More mitochondria will improve the fibers capacity to produce ATP. The number of mitochondria can increase by 15% and the size increases by 35%.

Fuel storage in aerobic adaptations..

The muscle will begin to store more fuel, carbs, and fat. You will start to get more glycogen and more fat in the muscles. You will metabolize more fat and the more glycogen you have the longer it takes the muscles to deplete, this is "intracellular fat concentration"

Respiratory exchange ratio

the ratio of carbon dioxide released to oxygen consumed during metabolism

Metabolism in aerobic training..

Your lactate threshold will improve, this means you will hit threshold at a higher intensity.

What happens to respiratory exchange ratio in aerobic training?

Your RER will get lower. When you train aerobically, you will get better at using fats, this translates to the lower RER. Low RER means metabolizing fats and high RER means metabolizing carbohydrates.

Factors affecting aerobic training: VO2Max

The worse your VO2Max is to begin the more you can improve. The higher your VO2Max, the smaller improvement you can expect.

Factor affecting aerobic training: Genetics

There were a set of twins put on the same training program. They adapted the same exact way, actually 82% of their improvement came from genes.

Factors affecting aerobic training: Volume of training

Are you training enough? The more you exercise the more of a response you are going to get. Guidelines say to exercise 3-5 days per week at 50-85% of VO2preserve. 50% is walking and 85% is full sprint basketball court, exercise for 20-60 minutes. You can exercise for 3 days a week for 20 minutes and still be considered "fit." This is not the same for athletes.

Dose-Response relationship

Volume training and VO2Max (The more exercise you do the greater the response)

Muscle fibers in anaerobic training

The muscle fibers will become more anaerobic. We will get hypertrophy of Type II fibers, specifically type IIa.

Type I fiber adaptation in anaerobic training..

Type I adapt to be type IIA. This means type I will shrink.

All muscle fibers in anaerobic training..

Type IIx will become type IIA. Type I and Type IIx will become Type IIAs. Type IIA and type I activation thresholds are lower, Type IIx are harder to activate.

There will be an increase in enzymes in anaerobic training..

Creatine kinase, PFK, Phosphorylase, and myokinase

Creatine kinase

Leads to an increase in muscle, this leads to more phosphocreatine

PFK and phosphorylase

Are essential to the yield ATP. They enhance glycolytic capacity and allow the muscle to sustain greater tension.

Myokinase increases

Myokinase is the really fast creation of ATP

PHOS

Increases, breaks down glycogen.

What is specificity of training?

An example is if you want a particular adaptation then you need to train your weak spot. You should perform tests and exercises that relate to the sport you are performing in.

The Cross-Training concept

Is a mixture of different types of training

Two good things happen from Cross training..

1. The prevention of injury, cross training will allow you to load the joints differently.
2. The sport doesn't have a single focus. It is different intensities and multiple skills.

Factors limiting all-out performance of less than 10s

If you want to be a good athlete, you need to improve: muscle fiber recruitment, type of muscle fiber, ATP/PC levels, and skill and technique.

Improving muscle fiber recruitment

The more muscle fibers you have the more you can activate at once. You wan't to activate muscle tissue as quickly as possible and activate all of your muscle fibers at once.

Improving type of muscle fiber

This is "Fiber type distribution"- which muscle fiber you have the most of. Athletes want a bunch of Type IIA because it is fast twitch and easier to activate

Improving ATP/PC levels

The 10s sprint is so short there is nothing else to do besides spend all of the ATP stored. The amount of ATP and phosphocreatine stored is a big player in a 10s sprint.

Improving skill and technique

This is the most important factor to improve. The start of the race is more important than the finish. How you come out of the blocks can determine if you win or not.

Factors limiting performance of 10s to 180s

this is a long high-intensity event; decreased pH, fast glycolytic capabilities, and the ability to deliver oxygen

Decreased pH

Decreased pH is caused by the lactic acid build up during the event

Fast glycolytic capabilities

This is the ability to use aerobic and anaerobic during the event (10 s to 180s is more anaerobic though).

Ability to deliver oxygen

Even though a 2-minute sprint sounds anaerobic, it also uses aerobic. This kind of training needs to be long sprints.

An event of 3 minutes to 20 minutes

This is a 2 to 3 mile run. You need oxygen delivery capabilities, decreased pH, the ability to use aerobic and anaerobic (A 5K is supposed to be ran fast, not for pleasure).
You need to activate type IIA muscle fibers. You need muscle fibers that can do aerobic and anaerobic (biochemical characteristic)

An event of 21 to 60 minutes

This is a slow 5K or good 10K. Between 3 and 6 miles.
This is an aerobic event. The best predictor of athletic performance is lactate threshold
You will need to produce a better Economy, this is how efficient you are with metabolism.
Increased VO2Max, this is your oxygen consumption

Longer than 60 minutes

This is a half marathon
-Increase lactate threshold, increase economy, increase VO2Max.
The only difference now is Carbs. You need carbohydrates on board to get more glycogen. If you run a marathon, you will run out of glucose if you don't take in glycogen.

Adaptations to aerobic exercise

if you expect to be a good aerobic athlete, you should expand 5000-6000 calories kcal per week
You need greater intensity and more exercise days per week
To perform at higher intensities, athletes must train at higher intensities. You need to train at the speed you would perform at a race.
athletes use interval training to do this. Repeated bouts of short high intensity performance followed by short rest periods. Interval training is the practice of doing high intensity followed by low intensity minutes.

Anaerobic training for sprinters..

These athletes need to spend more time in the weight room. Muscular strength and endurance correlates with performance
-Increase exercise economy
-Anaerobic training improves efficiency of the movement, so you have decrease energy expended
-Have the ability to use your ATP and PC
-when doing a lot of anaerobic glycolysis and making lactate, you get good at buffering lactate and tolerating accumulation of lactate

MAP (mean arterial pressure)

When we look at BP we separate SBP and DBP, but sometimes want to know in arteries what overall BP is and that's what mean arterial pressure is
-Aerobic training leads to increase Cardiac output and decreased in Total Peripheral resistance, which means there is probably no different in MAP.

The effects of strength training: body fat

We expect a decrease in body fat percentage, the total percent of body mass that fat will be smaller because lean body mass goes up. The more muscle mass you have the more calories you burn

Circuit training-thinking

While you are lifting weights and not allowing recovery time between lifts, you will burn more calories but this doesn't help aerobic capacity.

Neural factors increasing strength

Better the ability to recruit motor units, having more motor units helps you lift more and lift more force. Training harder can activate more motor units.

Autogenic inhibition- neural factor of increasing strength

Golgi tendon gets activated and causes inhibition of agonist muscle. When the Golgi tendon is activated, it senses tension. When doing a bicep curl with a lot of weight, it will turn off your biceps and activate your triceps for you to release. This is no good. Strength training makes this less sensitive and you won't activate your tricep during the bicep curl.

Speed at which a motor neuron fires is correlated to force generation

The more rapidly a neuron can fire, more powerful contraction is
We think resistance training leads to increase in discharge rate of MU, they fire faster we think

Expect to see changes w/ neuromuscular junction

-We become better at delivering signals from neuron to the muscle with neural factors of strength.
-If you have more receptors, you can get a more forceful contraction
-In other words, you can lift weights and not see a single change to muscle and still get stronger

Possible neural factor of strength gains

Your brain will change. The premotor cortex and primary motor cortex adapt in ways to make it easier to lift weights.

Cross Education

If you strength train with one arm, the other arm will also get stronger

Bilateral deficit

-You can generate more force with a unilateral lift than with bilateral lifts.
-The max force produced by two arms together is less than the sum of both limbs contracting independently

Muscle factors of strength gains

Fiber type will become more like Type IIAs. The fiber becomes easier to activate

Hypertrophy of muscle fiber

The muscle fibers increase in size. This is a function of building more protein into a muscle fiber. When you strength train and tear the muscle, it will build more protein and the muscle will get bigger. There will be more myofibrils, more actin and myosin, more sarcoplasm, and more connective tissue.

Fiber hyperplasia

The increased number of muscle fibers. We can create new muscle fibers and build more cells. This is not proven though. If hyperplasia does happen, the mechanisms are splitting the muscle fiber and satellite cells.

Splitting the muscle fiber

when you lift weights the muscle fiber gets torn up. When you do the damage, the muscle fiber will split at the ends and if the tear makes it all the way down to the other end, it will split into two (two daughter cells) they will hypertrophy and be bigger than the original muscle fiber.

Satellite cells

these are stem cells, a stem cell is a cell that is not really anything yet, it is a cell that if you stimulate it you can grow it into something important. You can make it into something else. A satellite cell is a stem cell that is a precursor to muscle. If you can provoke them, stimulate them, they may mature and become brand new muscle fibers. To stimulate them, do more strength training.

Neural and muscular adaptations to a strength program

The first 12 weeks are neural stuff and after 12 weeks if mostly muscular stuff

Strength

few reps and high resistance (6 RM)

Endurance

many reps with low resistance (20 RM).

Power

Several sets of a few repetitions and moderate resistance, you need to emphasize speed of the movement.

Muscle size

more than 3 sets and 6 RM to 12 RM for short rest periods.

Free weights

Negative is that they limit the way you can move through your weakest part of your range of motion. If you do arm curls, and start swinging, you do this because when you are fully extended you are weak, the first few degrees of flexion are hard. They cheat and swing to gain momentum.

Static resistance training

- Also called isometric training
-You only need to do this if you are immobile. Like your leg is in a cast.
-Only affects the muscle at the joint angle that is being trained. It is not a full range of motion
-Example is just squeezing your abs together
-Reduces muscle atrophy and strength loss

Eccentric training

-Eccentric phase is muscle lengthening
-Just doing the negative part of the lift.
-This type of training induces muscle damage, it is important in muscle hypertrophy
-Problem is it requires a partner. It is time consuming and doubles your exercise time.

Variable resistance training

-The resistance is modified through the range of motion
-Ex: deadlifting with chains. the farther off the floor the bar adds more resistance. The more the bar goes up the more chain links come off the ground
-It maximizes the lift as you go through the range of motion

Isokinetic training

-Uses a denominator- The machine is attached to a computer and tells the computer the speed of the range of motion the person is doing. The person can go through a full range of motion with this.
-You can get a maximal intensity contraction through this

Plyometrics

-Stretch the muscle and rapidly contract it
-stretch shortening cycle
-it stretches the muscle spindles and causes reflexive contracting of that muscle, it activates a lot of that muscle group. You get more muscle tissue involved
-This is mostly body weight exercises, like box jumps

ACSM recommendations for resistance training: how many exercises should be performed for all major muscle groups?

8-10 exercises

How many sets should be performed for each exercise?

Each lift should be a minimum of 1 set of 8-12 reps (10-15 reps for older individuals)

How many times a week?

2-3 days a week. guidelines say put in a rest day in between

The Minimum of 1 set..

When you first begin exercising, this is okay. Doing more than one set does not increase advantages of muscle strength. After training do more than one set.

Acute muscle soreness

- The pain you feel during weightlifting
-This is accumulation of lactate, it is the burning sensation.
-This is short lived, it does away after your done lifting

Delayed on set muscle soreness

-peaks 12-48 hours after strenuous exercise
-caused by eccentric action
-Edema has been build up in the muscle compartment. This is not lactate!!
-You get accumulation of fluid and swelling. The Z disc gets all ****ed up.

Detraining: Immobilization

This is being completely immobilized, like in a cast or paralyzed.

Within 6 hours of immobilization..

you start to see less protein synthesis happening, lack of muscle use equals reduced rate of protein synthesis

The first week of immobilization

loss of strength of about 3-4% per day. we see a reduction is muscle size and neuromuscular activity

The losses during immobilization

Recovery time will take much longer. It will take longer to get the muscle back. If you can't workout for three weeks, it will take longer than three weeks to get it back

Cessation of training

-You had to stop working out (like going on vacation)
-you get to at least move around
-when you take some time off and get back on it, you regain it faster than you lost it. If you take two weeks off, you might get it back within a month

Steroid hormones are fat soluble, and are circulated in the blood bound to a transport protein. What is one advantage of this transport mechanism as compared to non-steroid hormones, which can circulate freely in the blood?

The hormone-transport protein complex is less-likely to be filtered out of the blood by the kidney.

What type of training is good for endurance for activities like running and cycling, and health and performance implications?

Aerobic training

T/F if you increase aerobic exercise muscles will become type II

false, they would become more anaerobic

T/F carbondioxide transfer compound similar to Hb in blood

False, oxygen not carbondioxide

What has an affect on the magnitude of improvement in aerobic fitness? volume of- initial level of VO2 max, genetics, training

all of the above

What is not an ACSM guideline for lifting?

20-60 min

Performance

anaerobic training improves anaerobic exercise performance

What would have an affect on a track runners performance from 10 to 180 sec

pH levels

T/F, metabolism after 1:30 seconds more aerobic

True

How do we get greater force production?

Recruitment of more motor units

What is a possible neural factor of strength gain?

Changes in the discharge rates of motor units

Resistance training of one arm ("unilateral training")leads to increased strength/endurance of other untrained arm

cross education