KAAP320: Strength and Conditioning Exam 2

When we are analyzing acute responses, what does this mean?

during exercise

What happens to cardiac output during the acute phase of aerobic exercise?

increases

What happens to stroke volume during the acute phase of aerobic exericse?

increases

what happens to heart rate during the acute phase of aerobic exercise?

increases

What is the amount of blood pumped by the heart in liters per minute?

cardiac output

What is the equation for cardiac output?

Q = SV x HR

What is the quantity of blood ejected with each beat?

stroke volume

How much can cardiac output rise during maximal exercise?

4 times resting level

Does cardiac output plateau during steady state aerobic exericse?

yes

What part of blood pressure increases during aerobic exercise?

systolic blood pressure

What is the amount of blood in the heart during relaxation right before contraction?

end diastolic volume

What is the amount of blood left in the left ventricle after contraction?

end diastolic volume

What increases stroke volume at the onset of exercise?

sympathetic stimulation

What happens to oxygen uptake during an acute bout of aerobic exercise?

increases

What is directly related to the mass of exercising muscle, metabolic efficiency, and exercise intensity?

oxygen uptake

What is the greatest amount of oxygen that can be used at the cellular level of the entire body?

maximal oxygen uptake

What estimates the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction?

systolic blood pressure

What estimates the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels?

diastolic blood pressure

What happens to blood flow to active muscle during acute aerobic exercise?

increases

What leads to an increase in oxygen uptake?

blood flow to active muscles

What is when the volume or intensity of training are too great?

overtraining

How are the levels of creatine kinase impacted by overtraining?

increases

What does an increase of creatine kinase indicate?

muscle damage

How is muscle glycogen impacted by overtraining?

decreases

What happens to the testosterone to cortisol ratio during overtraining?

decreases

What happens to the secretion of growth hormone during overrtraining?

decreases

What can lead to dramatic performance decreases in athletes of all training levels and is caused by mistakes in the design of the training program?

overtraining

what is high intensity, intermittent bouts of exercise such as weight training, plyometric drills, speed and agility, and interval training?

anaerobic training

what type of training causes changes in the musculoskeletal system?

HIIT

How does skeletal muscle adapt to anaerobic training?

increase size, fiber type transitions, enhance biochemical components

What does anaerobic training result in for skeletal muscle?

enhanced strength, power, strength endurance

What refers to muscular enlargement from an increase in the cross sectional area of existing fibers?

hypertrophy

What refers to the increase in the number of muscle fibers via longitudinal fiber splitting?

hyperplasia

What is the threshold stimulus that initiates new bone formation?

minimal essential strain

The MES is approximately what of the force required to fracture bone?

1/10

Where do you see more of MES (what type of exercise)?

closed kinetic chain

Where does stress need to go through for new bone formation?

long axis of bone

What may result from muscle and hypertrophy gains increasing the force exerted on the bones?

increased bone mineral density

What are the four principles of training to increase bone strength?

magnitude of load, rate of loading, direction of forces, volume of loading

How can an individual stimulate bone formation?

directly load skeleton, direct force vectors, progressive overload, vary exercise selection

What stimulates connective tissue changes?

consistent anaerobic exercises that exceed strain threshold

What are the primary stimulus for growth of tendons and ligaments?

mechanical forces

Where can connective tissues increase strength and load-bearing?

junctions between CT and bone, within body of tendon and ligament

For tendons, ligaments, and fascia, what type of training results in a net growth?

high intensity

Does low to moderate intensity change collagen content of connective tissues?

no

What are the main functions of cartilage?

smooth articulating surface, shock absorber, attachment of connective tissue

Does cartilage have its own blood supply?

no

How does cartilage get its blood supply?

diffusion of oxygen from synovial fluid

What creates changes in pressure in the joint capsule that drive nutrients from the synovial fluid towards the articular cartilage of the joint?

movement

For cartilage what type of training improves connective tissue adaptations?

weight bearing through ROM, moderate aerobic exercise

How does acute anaerobic exercise improve cardiovascular response?

valsalva maneuver

For chronic cardiovascular adaptations at rest, how does anaerobic training imapct HR and BP?

decrease or no change

What are the effects of training related to for anaerobic exercise?

type, intensity, volume

For power, what type of exercise leads primarily to improvement in maximal strength?

heavy resistance, slow velocity

How is body composition affected by anaerobic exercise?

increase fat free mass, increase lean tissue mass, increase energy expenditure, increase metabolic rate

Does anaerobic training impact aerobic capacity?

no

What is he excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injur?

overtraining

What is excessive training on a short term basis called?

overreaching

What are markers of anaerobic overtraining?

decreased desire to train, catecholamine increases, performance decrements

What is the decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training?

detraining

What are the seven things we need to consider to write an exercise program?

needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, rest periods

what are components of the needs analysis?

movement analysis, physiological analysis, injury analysis, cardiovascular endurance, speed, agility, flexibility, current or previous injuries, type previous training program, physical evaluation

What is the number one factor that affects what exercises you pick?

what equipment is available

What type of exercises require the highest level of skill and are the most affected by fatigue?

power

When should power exercises be placed in exercise order?

first

What minimizes rest periods and decrease overall training time in regards to exercise order?

alternate upper and lower body, alternate push and pull

what involves two sequentially performed exercises that stress two opposing muscles or muscle areas?

super set

What involves sequentially performing two differnt exercises for the same muscle group?

compound set