Strength and Conditioning Prep Exam 1

What is Aerobic Training?

High-intensity, intermittent bouts of exercise such as weight training, plyometric drills, speed and agility, and interval training

Anaerobic training may elicit adaptations where?

Along the neuromuscular chain

When muscles stretch what do the muscle spindles do?

Deformation of muscle spindles activates sensory neurons, which then sends impulse to the spinal cord. The synapses with motor neuron, causing the muscle to contract

Where is the GTO located?

in tensonds near myotendinous junction

What happens to the GTO when a heavy load is placed on the muscle?

discharge of the GTO occurs

What does the sensory neuron of the GTO activate?

An inhibitory interneuron in the spinal cord

What do tendons attach?

muscle to bone

What do ligaments attach?

bone to bone

What is dense and make of collagen fibers?

elastic poperties

Golgi tendon organs

senses tension, provides feedback for tendon

often the culprit in muscle tears

Muscle spindle complex

senses lengthening, provides feedback for muscle

Within the central adaptations, motor activity ___ when level of force developed ___ and when _____ ?

increases

increases

new exercises or movements are being learned

Many neural changes with anaerobic training takes place where within central adaptations?

Along the descending corticospinal tracts

Within adaptations of motor units maximal strength and power ____ of agonist muscles result from?

increased

increase in motor recruitment, rate of firing, synchronization of firing, or a combo of these factors

What is the order of muscle type recruitment?

smallest (type 1), mid-sized (type 2a), largest (type 2x)

What is the size principle?

Order of recruitment of motor neurons = size of a motor neuron

____ motor units are recruited first and have ____?

Low-threshold

lower force capabilities than higher-threshold motor units

Motor units are composed of ___ with specific _____ that determines their ___?

muscle fibers

morphological and physiological characteristics

functional capacity

With heavy resistance training what muscle fibers get larger and why?

all muscle fibers

motor units are recruited in a sequential order by their size to produce high levels of force

In advanced lifters, the CNS may adapt by allowing recruitment in ____?

non-consecutive order, by recruiting larger ones first to promote greater power or speed

Possible chnageans with anaerobic training include?

Increase total neuromuscular junction area

More dispersed, irregularly shaped synapses and a greater total length of nerve terminal branching.

Increased end-plate perimeter length and area, as well as greater dispersion of acetylcholine receptors within the end-plate region

Anaerobic training may enhance ___ thereby enhancing ____?

reflex response

magnitude and rate of force development

Anaerobic training and electromyography (EMG) studies an___ in EMG indicates ___?

increase

greater neural activation

Anaerobic training and electromyography (EMG) studies have shown strength and power increases up to?

73%

What takes place early in the training program?

dramatic increases in neural adaptations

When muscle strength and hypertrophy plateau, what do new training variations and progressive overload do?

increase neural adaptations

Cross-education/crosstalk

Unilateral muscle training leads to an increase neural activity in the contralateral muscles

Bilateral deficit in untrained individuals

sum of force generated by both limbs = less sum of doing unilateral exercises

changes in muscle activity of antagonists during agonist movements can be enhanced with?

plyometrics or sprint activities

Skeletal muscle adapts to anaerobic training primarily by?

Increasing its size, facilitating fiber type transitions, and enhancing its biochemical and ultra-structural components

The changes from skeletal muscle adapting to anaerobic training results in ?

enhanced muscular strength, power, and muscular endurance

Muscular hypertrophy refers to muscular enlargement from?

an increase in cross-sectional area of existing fibers

Muscle hyperplasia results in an?

increase in the number of muscle fibers via longitudinal fiber splitting

Hypertrophic process involves ___ as well as an ___?

Increase in synthesis of myofibril contractile proteins (myosin and actin)

Increase in the number of myofibrils within muscle fibers

The number of cross bridges formed between actin and myosin at any instant in time dictates?

force production of a muscle

What are necessary for crossbridge cycling with actin and myosin filaments?

Ca2+ and ATP

What are contractile properties

maximal force production, speed of contraction (Vmax), maximal power output, and muscle fiber efficiency

Maximal force production

force per unit of cross-sectional area

Speed of contraction (Vmax)

Myosin ATPase activity

Maximal power output

high force, fast fibers have high power output

Muscle fiber efficiency

lower amount of ATP used to generate force

Type 1 muscle fibers

slow-twitch fibers, oxidative fibers, low fatigability

Type 2a muscle fibers

fast-oxidative glycolytic fibers, primarily type 2 fibers

Type 2x muscle fibers

fast twitch fibers, fast glycolytic, high fatigability

Fiber types within non-athletes

50% slow and 50% fast

Fiber types within power/strength athletes

higher % of fast-twitch fibers

Fiber types within endurance athletes

higher % of slow-twitch fibers

Fiber type is __ and does not determine _?

a variable

sucess in an athletic event

What happens to the fiber sizes due to resistance training?

increase in both type 1 and type 2 muscle fiber area

Type 2 fibers have greater increases in size than type 1 fibers

Fiber type transitions during exercise

2x → 2ax → 2a →1

Fiber types move toward more oxidative due to?

Shift in myosin-ATPase and MHC during training

Can transformations/shifts from 2x → 2ax → 2a be seen or no?

yes

Exercise recruits ___ and initiates a shift towards __?

type 2x motor units

2a fibers

Resistance training increases myofibrillar ___?

volume, sarcoplasmic density, sarcoplasmic reticulum, T-tubule density, and sodium-potassium ATPase activity

What enhances calcium release?

sprint training (fast movements)

What percentage of change from type 2x to 2a happens following 20 weeks of training?

5% -11%

Heavy resistance training needed to activate ___?

high threshold motor units (2x)

Resistance training induced signaling events primary signal

increase muscle stretch (initial input, mechanosensing)

Resistance training induced signaling events secondary signals

increase IGF-1, increase akt, increase mTOR

Promotes protein synthesis

A single bout of resistance training can increase protein synthesis by what %?

50%-100%

Responses of RT induced signaling

muscle hypertrophy and increased number of myonuclei in each fiber

What are 3 ways that athletes can improve force production?

Incorporate phases of training that use heavier loads in order to optimize neural recruitment.

Increase the cross-sectional area of the muscles involved in the desired activity.

Perform multi-muscle, multi-joint exercises that can be done with more explosive actions to optimize fast-twitch muscle recruitment.

Bone is sensitive to ?

intensity, compression, strain, and strain rate

Greater muscle strength increases what? Which forces the bone to adapt by?

mechanical stress on bone

increasing mass and strength

RT is effective for what when it comes to bones?

increasing bone mineral density (BMD) in men and women of all ages

What causes the greatest deformation in bone?

Weight-bearing force (strength training)

What lays down additional collagen fibers/matrix?

osteoblasts

Where do dormant osteoblasts migrate to?

strained areas

What happens to collagen fibers and what is the result of it?

becomes mineralized and bone diameter effectively increases

How can athletes stimulate bone formation?

Directly load particular regions of the skeleton

Use structural exercises

Overload and progressively increase the load

Vary exercise selection presents a unique stimulus

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

Magnitude of the load (intensity)

Rate (speed/velocity) of loading

Direction of the forces

Volume of loading (number of repetitions)

As skeletal muscle strength increases, tendons, ligaments, cartilage, and fascia must what?

adapt to support greater loading

Primary growth stimulus of connective tissue is?

mechanical forces (weights and machines) created during resistance exercises

Degree of tissue adaptations is proportional to the __ of the exercise. And is more than what percentage?

intensity

30%-40%

Consistent _____ that exceeds ___ stimulates ___?

anaerobic exercise

strain threshold

connective tissue changes

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

Junctions between tendon and bone surface

Within tendon body or ligament

In network of facia within skeletal muscle

Specific tendinous changes that contribute to size and strength increases

increase in collagen fibril diameter, number, and density, and greater number of covalent cross-links within hypertrophied fiber

High-intensity loading results in what for connective tissues?

net growth of involved CT

Forces should be exerted throughout?

full joint ROM

Main functions of cartilage

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

Cartilage lacks ___ and must depend on diffusion of oxygen and ___?

blood supply

nutrients from synovial fluid

Movement about a joint creates changes in pressure in the ___, which drives nutrients from ___ towards ___

joint capsule

synovial fluid

articular cartilage of the joint

Joint mobility is linked with ___?

Joint health

How can athletes stimulate cartilage adaptations?

Weight-bearing forces and complete movement through the ROM seem to be essential to maintaining tissue viability

What type of exercise seems adequate for increasing cartilage thickness?

moderate aerobic exercise

What does not appear to cause degenerative joint disease?

strenuous exercise

Acute bouts of anaerobic exercise ____ especially if the ___ is used

significantly increases cardiovascular responses

valsalva maneuver

How does anaerobic training affect resting HR and BP?

decreases or no change

Chronic RE training reduces ___ to an acute bout of RE of a given absolute ___ or ___

cardiovascular response

intensity or workload

ventilation generally does not limit resistance exerciser and is either ____ by anaerobic training

unaffected or only moderately improved

Anaerobic resistance + aerobic endurance training may interfered with ____ primarily is aerobic endurance training is _____

strength and power gains

high in intensity, volume, and frequency

How much did mean strength increase in the “untrained” participants when looking at anaerobic exercise?

40%

How much did mean strength increase in the “moderately trained” participants when looking at anaerobic exercise?

20%

How much did mean strength increase in the “trained” participants when looking at anaerobic exercise?

16%

How much did mean strength increase in the “advanced” participants when looking at anaerobic exercise?

10%

How much did mean strength increase in the “elite” participants when looking at anaerobic exercise?

2%

Heavier loads are most effective for ___ ?

fiber recruitment

Heavy resistance training with slow velocities of movement leads primarily to improvements in ___?

maximal strength