NSCA Chapter 5 (Anaerobic Adaptations)

Typer IIx

Which muscle fiber type has the GREATEST potential to, when trained in a specific way, CHANGE into a more aerobic or oxidative form?

Anaerobic Training

A 17 year old american football player just participated in a weight training session combined with a plyometric workout. What kind of training is this?

Neural Adaptations

A 14 year female volleyball athlete has recently started a resistance training program and has seen significant gains in just three weeks. What is responsible for these initial gains?

Phosphagen System and Anaerobic glycolysis

For a 100m sprinter to be successful they must work what work systems?

Power gains will be compromised

A weightlifter adds 30 minutes of intense (>75% VO2 max) stationary bicycle riding every other day to her resistance training program. What describes the GREATEST effect this addition will have on her performance?

Front Squat

A 50-year old female triathlete is concerned about osteoporosis. What exercise is MOST beneficial for improving her bone mineral density?

Type I muscle fibers

What muscle fiber types are "bypassed" as a result of selective recruitment that allows an Olympic weightlifter to generate maximum power during a 1RM snatch?

Large muscle mass exercises and High intensity and volume

What are the MOST effective stimulants of growth hormone production from a resistance training workout?

Nervous System

The INITIAL decrease in muscular strength caused by detraining is due to undesired changes in which system?

Consists of high-intensity, intermittent bouts of exercise such as weight training; plyometrics drills; and speed, agility, and interval training.

Anaerobic Training

Based on the relationship between motor unit twitch force and recruitment threshold.

Size Principle

The Size Principle

The recruitment and decruitment of motor units in an orderly manner is governed by what?

Fast twitch muscle fibers may be recruited before slow twitch fibers under certain circumstances that allow an athlete to inhibit lower-threshold motor units and in their place activate the higher-threshold motor units critical to optimal speed and power performance.

Selective Recruitment

The interface between the nerve and skeletal muscle and is another potential site for the occurrence of neural adaptations from anaerobic training.

Neuromuscular Junction (NMJ)

This is a common research tool used to examine the magnitude of neural activation following training.

Electromyography (EMG)

Greater Neural Activation

An increase in EMG indicates what?

Training only one limb can result in an increase in strength in the untrained limb.

Cross-education

This means that the force produced when both limbs are contracting together is less than the sum of the forces they produce when contracting unilaterally.

Bilateral Deficit

Refers to the muscular enlargement resulting from training, primarily owing to an increase in the cross-sectional area (CSA) of the existing fibers.

Hypertrophy

Structural Proteins

Titin and Nebulin are considered to be what?

This is the formation of muscular tissue, particularly during embryonic development.

Myogenesis

Results in an increase in the number of muscle fibers via longitudinal fiber splitting as a response to high-intensity resistance training.

Hyperplasia

Only in animals, but the findings are controversial in humans.

Hyperplasia has been observed in whom?

In response to this osteoblasts migrate to the bone surface and begin bone modeling. Increasing the strength of the bone.

Mechanical Loading

These manufacture and secrete proteins - primarily collagen molecules- that are deposited in the spaces between bone cells to increase strength.

Osteoblasts

The intercellular substance of bone tissue consisting of collagen fibers, ground substance, and inorganic bone salts.

Bone Matrix

Mineralized calcium phosphate crystals that form the bone matrix.

Hydroxyapatite

This is a membrane that covers the outer surface of all bones, except at the joints of long bones

Periosteum

Spongy Bone. This type of bone is able to respond more rapidly to stimuli than cortical bone.

Trabecular Bone

Compact Bone. This type of bone is dense and forms a compact outer shell that is bridged by trabecular bone.

Cortical Bone

This refers to the threshold stimulus that initiates new bone formation.

Minimal Essential Strain (MES)

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

Bone Mineral Density (BMD)

This entails using exercises that directly load a particular region of the skeleton.

Specificity of loading

Factors that stimulate new bone formation

Osteogenic Stimuli

These exercises involve multiple joints and direct the force vectors through the spine and hip.

Structural Exercises

This involves progressively placing greater than normal demands on the exercising musculature.

Progressive Overload

Micro-fractures in bone due to structural fatigue.

Stress Fractures

The maximum bone mass achieved.

Peak Bone Mass

The primary structural component of all connective tissue.

Collagen

The parent protein of collagen, is synthesized by fibroblasts. These molecules consist of three protein strands twisted around each other in a triple helix. It leaves the cell with protective extensions on the ends to prevent premature collagen formation.

Procollagen

The linking of the chains of a polymer to one another so that the polymer, as a network, becomes stronger and more resistant to being dissolved.

Cross-linking

The parallel arrangement of filaments

Microfibril

Elastic fibers contained in ligaments.

Elastin

Force transmission per unit of strain, or tendon elongation

Tendon Stiffness

Resistance Training

Recent studies indicate that Tendon Stiffness increase as a result of what?

-Provide a smooth joint articulating surface

-Act as a shock absorber for forces directed through the joint

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

What are the main functions of cartilage?

This is found on the articulating surfaces of bones.

Hyaline Cartilage

Articular Cartilage

What is another name for Hyaline Cartilage?

This is a very tough form of cartilage found in the intervertebral disks of the spine and at the junctions where tendons attach to bone.

Fibrous Cartilage

Reactive Hyperemia

Muscular contractions greater than 20% of maximal voluntary contraction impede blood flow during a set, but blood flow increases during the rest period. This increase is known as what?

Heart Rate x Systolic Blood Pressure; a measure of myocardial work.

Rate-Pressure Product

This is the ratio of air ventilated to oxygen used by the tissues.

Ventilation Equivalent

This is defined as the 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).

Overtraining

Excessive training on a short term basis. Recovery from this condition is easily achieved within a few days of rest; consequently this is often a planned phase of many training programs.

Overreaching

This is the condition resulting from overtraining; it is sometimes referred to as staleness. This syndrome may include a plateau or decrease in performance.

Overtraining Syndrome

Overload stimulus ---> Acute fatigue ---> Overreaching ---> Overtraining

What is the overtraining continuum?

This includes increased sympathetic activity at rest, whereas the parasympathetic overtraining syndrome includes increased parasympathetic activity at rest and with exercise.

Sympathetic Overtraining Syndrome

This is the cessation of anaerobic training or a substantial reduction in frequency, volume, intensity, or any combination of those three variables that results in decrements in performance and loss of some physiological adaptations associated with resistance training.

Detraining

What's the most effective muscle fiber type or a 10,000m athlete?

Type I

If a 26-year-old marathon runner incorporates a 3-day per week resistance training session into his workout, what would be the effects on his performance?

aerobic capacity improvements would be comprised

Interval training (sprints, cycling) has been proven to what?

increase buffering capacity

Back Squat, Push Press, and Snatch

These are exercises to increase bone mineral density.

A program has specificity of loading, proper exercise selection, progressive overload, and variation is designed to

stimulate new bone growth

For men to increase growth hormones, testosterone, and coritisol levels he must

resistance train

acute hormonal respones

Progressive overload is a critical training tenet for enhancing

heart rate, stroke volume, cardiac output, and blood pressure

During resistance exercise all of the following increase

acute cardiovascular responses to anaerobic exercises depends on

intensity and volume of exercise, muscle mass involvement, rest period length, and contraction velocity