Strength and Conditioning Exam 2

Anaerobic training

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

Hypertrophy

Refers to a muscular enlargement from an increase in the cross-sectional area of the existing fiber. involves the synthesis of the contractile proteins actin and myosin within the myofibril, (sliding filament theory)

Hyperplasia

An increase in the number of muscle fibers via longitudinal fiber splitting.

Wolff’s Law

Bones will align with the stress that is placed upon it, initiating new bone formation in response to mechanical strain.

Bone mineral density (BMD)

The quantity of mineral deposited in a given area of bone.

Muscle strength and hypertrophy

Gains that increase the force exerted on the bones, potentially resulting in increased bone density.

anabolic hormonal

The immediate increase in ____ _____ such as testosterone following anaerobic exercise is a result of

tendons, ligaments, and fascia

Changes in___ ___ __ that enhance strength and load-bearing capacity due to mechanical stress.

Cartilage

Avascular (without blood) tissue that provides a smooth joint surface and acts as a shock absorber and aids in the attachement of connective tissue to the skeleton.

anaerobic

Significant increases in cardiovascular activity during an _____ exercise bout, especially with the Valsalva maneuver.

Decrease

anaerobic training can cause a _______in resting heart rate and blood pressure resulting from consistent

True

True or False: Combining resistance training with high-intensity aerobic training may interfere with strength and power gains.

heavy resistance training

With _______ all muscle fibers get larger because motor units are recruited in a sequential order by their size to produce high levels of force.

non-consecutive order

In advanced lifters, the central nervous system may adapt by allowing recruitment in ________ , by recruiting larger ones first to promote great power or speed in a movement. large muscle groups first in a lift

Anaerobic

_______ training may elicit adaptations along the neuromuscular chain, beginning in the higher brain centers and continuing down to the level of individual muscle fibers.

Skeletal

________ muscle adapts to anaerobic training primarily by increasing its size, facilitating fiber type transitions, and enhancing its biochemical and ultra-structural components. These changes result in enhanced muscular strength, power, and muscular endurance.

increases

Resistance training results in ________ in both type I and type II muscle fiber area. Type II fibers have greater increase then type I

increases

Resistance training _______ myofibrillar volume, cytoplasmic density, sarcoplasmic reticulum and T-tubule density, and sodium–potassium ATPase activity.

calcium

Sprint training enhances_____ release.

increases

Resistance training _____ angle of pennation.

Muscle strength;hypertrophy

_______and ______ gains increase the force exerted on the bones, which may result in a corresponding increase in bone mineral density (BMD)

by using exercises that directly load particular regions of the skeleton and Overloading the musculoskeletal system and progressively increase the load as the tissues become accustomed to the stimulus.

How can athletes stimulate bone formation?

mechanical forces

The primary stimulus for growth of tendons, ligaments, and fascia is the insult from ________ created during exercise.

intensity

The degree of tissue adaptation is proportional to the______ of exercise. (If you don’t push past you won’t get stronger)

anaerobic

Consistent ________ exercise that exceeds the threshold of strain stimulates connective tissue changes

At the junctions between the tendon (and ligament) and bone surface

Within the body of the tendon or ligament

In the network of fascia within skeletal muscle

Sites where connective tissues can increase strength and load-bearing capacity

articular

Movement about a joint creates changes in pressure in the joint capsule that drive nutrients from the synovial fluid toward the _____ cartilage of the joint.

Weight-bearing forces and full ROM movement and Moderate aerobic exercise

How can athletes stimulate connective tissue adaptations?

Magnitude of the load (intensity), The rate of the load (speed), The direction of the force, The volume of the load (Reps)

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

Acute

_____ anaerobic exercise results in increased

–Cardiac output

–Stroke volume

–Heart Rate

–Oxygen uptake

–Systolic Blood Pressure

– blood flow to active muscles

110-125%

Its harder to get more gains in experienced lifters. When doing your program you should go to ___%-___% of your max by the end of your program. You should test for maxes in the beginning, middle, and end.

Power

Heavy resistance training with slow velocities of movement leads primarily to improvements in maximal strength. (slow and controlled heavy lifting)

Power training increases force output at higher velocities and rate of force development. Power is 1-4 reps.

Hypertrophy

_________ is 6-10 reps

Strength

________ is 4-8 reps 

Peak

____ power output is maximized during the jump squat with loads corresponding to 30% to 60% of squat 1RM. 

peak power

For the upper body, ____ _____ output can be maximized during the ballistic bench press throw using loads corresponding to 46% to 62% of 1RM bench press.

mitochondrial density and capillary number.

Skeletal muscle adaptations to anaerobic muscular endurance training include increased _______ _______ and  ________ ______ Helps get more oxygen and blood to the muscles helping deliver more energy to the muscles being worked.

Resistance training

______ ______ can increase fat-free mass and reduce body fat by 1-9%. It can also increase the amount of lean tissue mass, daily metabolic rate, and energy expenditure during exercise.

Anaerobic

______ training potentially can have a positive impact on flexibility, primarily if the individual has poor flexibility to begin with.

The combination of resistance training and stretching appears to be the most effective method to improve flexibility with increasing muscle mass.

Heavy lifting does not affect aerobic capacity unless the individual is initially deconditioned.

Does heavy lifting affect aerobic capacity? If not what is the exception?

high volume, short rest periods

Circuit training using ____ volume and _____ rest periods have been shown to improve VO2max.

motor

Anaerobic training enhances _____ performance; the magnitude of change is based on the specificity of the exercises or modalities performed.

increase

Resistance training has been shown to ______: running economy(makes running easier), vertical jump, sprint speed, tennis serve, swinging and throwing, kicking performance

Overtraining

_______ is defined as excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury (which is often due to a lack of sufficient rest, recovery, and perhaps nutrient intake).

over-reaching

Excessive training on a short-term basis is called __________

Decreased desire to train, decreased joy in training

What are the physiological markers of anaerobic overtraining?

Performance decrements, although these occur too late to be a good predictor ( if you fall off or plateau this may be an indicator)

What are the physical markers of anaerobic overtraining?

Mistakes that can lead to anaerobic overtraining

Chronic use of high intensity or high volume or a combination of the two, Too rapid a rate of progression

Detraining

Defined as the decrease in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training. Can also occur when there is a substantial decrease in training frequency, volume, or intensity.

Cardiac Output (Q)

The amount of blood that is pumped by the heart in a minute measured in liters (stroke vol x hr).

Stroke Volume

The quantity of blood ejected by the heart each time it beats.

Cardiovascular Responses from Rest to Steady-State Aerobic Exercise

From rest to steady-state aerobic exercise, cardiac output initially increases rapidly, then more gradually, and subsequently reaches a plateau. With maximal exercise, increase up to 4x the resting levels.

Cardiovascular Responses from Rest to Steady-State Aerobic Exercise

From rest to steady-state aerobic exercise, cardiac output initially increases rapidly, then more gradually, and subsequently reaches a plateau. With maximal exercise, increase up to 4x the resting levels.

Stroke Volume at Onset of Exercise

End-diastolic volume is significantly increased. At onset of exercise, sympathetic stimulation increases stroke volume.

Maximal Oxygen Uptake

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

Systolic blood pressure

will raise depending on the intensity and the conditioning of the person. Resting is 120 mmHg.

Diastolic blood pressure

measures the amount of pressure between the arterial walls between beats (at rest). Will stay the same or drop slightly. Resting is 80 mmHg.

Control of Local Circulation During Aerobic Exercise

During _____ exercise, blood flow to active muscles is dilated to local arteries. At the same time, blood flow to other organ systems is reduced by constriction of local arterioles.

Cardiac output, stroke volume, heart rate, fiber capillary density, oxygen uptake, systolic blood pressure, blood flow to active muscles. Decreased diastolic blood pressure.

What increases with Acute Aerobic Exercise

Respiratory Responses to Aerobic Exercise

_______ exercise provides for the greatest impact on both oxygen uptake and carbon dioxide production, as compared to other types of exercise. Significant increases in oxygen delivered to the tissue, carbon dioxide returned to the lungs, and minute ventilation provide for appropriate levels of alveolar gas concentrations during _______ exercise.

capillaries

During aerobic exercise, large amounts of oxygen diffuse from the ________ into the tissues.

Resting Oxygen Uptake (MET)

Estimated at 3.5 ml of oxygen per kilogram of body weight per minute (ml⋅kg−1⋅min−1ml⋅kg)

Movement of Gases During High-Intensity Aerobic Exercise

During high-intensity _______ exercise, the pressure gradients of oxygen and carbon dioxide cause the movement of gases across cell membranes (at the end of the race when you kick the gasses in the body move more).

bicarbonate

Most oxygen in blood is carried by hemoglobin (RBC). Most carbon dioxide removal is from its combination with water and delivery to the lungs in the form of ________.

lactic acid

During low- to moderate-intensity exercise, enough oxygen is present that we don't have _____ ______ because the removal rate is greater than or equal to the production rate.

Onset Blood Lactate Accumulation (OBLA)

The aerobic exercise level at which lactate buildup begins is called_______ ___ ______ ______________

Aerobic

_______ endurance training requires proper progression, variation, specificity, and overload if physiological adaptations are to take place.

Increased

_________ parasympathetic tone leads to decreases in resting and submaximal exercise heart rates

specific

Ventilatory adaptations are highly _____ to activities that involve the type of exercise used in training.

Training adaptations include increased tidal volume and breathing frequency with maximal exercise.

aerobic capacity

One of the fundamental adaptive responses to aerobic endurance training is an increase in the _____ ______ of the trained musculature.

This adaptation allows the athlete to perform a given absolute intensity of exercise with greater ease after _____ endurance training.

exercise stimulus

In mature adults, the extent to which tendons, ligaments, and cartilage grow and become stronger is proportional to the intensity of the _____ _____especially .

Aerobic exercise

_____ ______ leads to increases in hormonal circulation and changes at the receptor level. High-intensity _______ endurance training augments the absolute secretion rates of many hormones in response to maximal exercise.Trained athletes have blunted responses to submaximal exercise.

oxygen uptake; cardiac output

One of the most commonly measured adaptations to aerobic endurance training is an increase in maximal _____ _____ associated with an increase in maximal ____ ____. The intensity of training is one of the most important factors

–Reduced body fat

–Increased maximal oxygen uptake

–Increased respiratory capacity

–Lower blood lactate

–Increased mitochondrial and capillary densities

–Improved enzyme activity

Aerobic endurance training results in

1200m

Changes in altitude begin to occur at elevations greater than ____m

–Values begin to return to normal within two weeks

How long does it take for values to return back to normal after a change in altitude?

Effects of increased altitude

increased pulmonary ventilation (hyperventilation) Increased cardiac output at rest and during submaximal exercise due to increases in heart rate. Several chronic physiological and metabolic adjustments occur during prolonged exposure

Hyperoxic breathing

Breathing oxygen-enriched gas mixtures during rest periods or following exercise may positively affect exercise performance.

Blood Doping:

Artificially increasing red blood cells mass is unethical and illegal but can improve aerobic exercise performance and may enhance tolerance to certain environmental conditions.

73-85%

Aerobic power values of women range from __% to __% of the values of men.

The general physiological response to training is similar in men and women.

creatine kinase; decreases

High training volume results in increased levels of ______, indicating muscle damage.

–Muscle glycogen _____ with prolonged periods of overtraining.

decreased

Overtraining may result in a ________ testosterone-to-cortisol ratio, decreased secretion of GH, and changes in catecholamine levels.

What are the markers of aerobic overtraining?

Decreased performace

Decreased percentage of body fat

Decreased maximal oxygen uptake

Altered blood pressure

Increased Decreased muscle glycogen

Altered resting HR

Hormones:

Chemical messengers that synthesized, store, and release into the blood by Endocrine Glands and some other cells

Endocrine Glands

Specialized body structures that release hormones into the blood. (everyone has the same hormones but not the same amount)

Hormones

Are intimately involved with protein synthesis and degradation mechanisms that are part of muscle adaptations to resistance exercise.

anabolic hormones

promotes tissue building

Lock and Key Theory

Hormones can only bind at certain sites (one key only fits one lock) Hormone A goes to receptor A, Hormone A goes to receptor A.

catabolic hormones

degrades cell proteins

Fat soluble

Hormones are ___ soluble and passively diffuse across the cell membrane

Hormones

The more resistance training and progressive overload you do the more _______ you secrete.

binding sites and hormones

As few as 1 or 2 resistance exercise sessions can increase the amount of androgen receptors (testosterone, estrogen, Human growth hormone) increases ____ ____ and _______ causing you to get bigger, stronger, faster.

Resistance training and Hypertrophy

_______ _______ and ________ will cause neural factors that provide important signals to the skeletal muscle and thus can augment anabolic processes.

Multijoint, large muscle groups

Hormone responses are tightly linked to the characteristics of the resistance exercise protocol. Training _______ and _____ muscle groups will produce the biggest hormone response.

False

True or False? Resistance training using 1 or 2 reps and low vol (weight) causes changes in testosterone concentrations after a workout

•Large muscle group exercises (deadlift, squats)

•Heavy resistance (85-95% of 1RM)

•Moderate to high volume of exercises

•Short rest intervals (30 seconds to 1 minute)

•Two years or more of resistance training experience

What are some exercise variables that can increase serum testosterone concentrations?

increase

Heavy resistance exercise (e.g., six sets of 10 repetitions at 80% of 1RM) can acutely ________ free testosterone in men and women

15- to 20

Women have about__ to __ -fold lower concentrations of circulating testosterone than men do.