Kinesiology Exam Review: Chapters 10-15

Exam Overview

  • Exam Three covers Chapters 10 to 15.

  • Total of 60 questions.

  • Reminder: Bring a pencil, no phones or smart devices allowed during the test.

Chapter 10: Adaptation to Distance Training

  • Important Definitions:

    • Strength: Ability to produce force.

    • Power: Calculated using the formula:
      Power = \frac{Force \times Distance}{Time}

    • Force: The weight lifted (in kilograms).

    • Distance: The path the bar travels (in meters).

    • Time: The duration of the lift (in seconds).

  • Calculation Example:

    • Example: Lifting 100 kg, bar path 0.6 m, duration 1 second.

    • Calculation:
      Power = \frac{100 \text{ kg} \times 0.6 \text{ m}}{1 \text{ s}} = 60 \text{ W}

    • Units: Force is in kilograms, distance in meters, time in seconds.

  • Explosive Strength:

    • Related to moving force quickly.

    • Alternative formula:
      Power = Force \times Velocity

    • Velocity defined as Velocity = \frac{Distance}{Time}.

Key Concepts in Training and Power

  • Detraining Definition: Loss of training adaptations due to cessation of training.

  • Programming for Strength: Guidelines

    • Focus on frequency, intensity, volume, and time.

    • Use the overload principle:

    • Increase intensity (heavier weights) or volume (more repetitions).

  • Load and Adaptation:

    • Strength development requires increasing either intensity or volume.

Periodization in Training

  • Definition: A planned programming approach split into cycles.

    • Macrocycle: Typically spans one year for a training athlete.

    • Mesocycles: Different phases within a macrocycle, such as in-season, postseason, offseason, and preseason.

    • Microcycles: Smaller blocks within a mesocycle, usually lasting 1-4 weeks but can vary.

  • Resistance Training Focus: Incorporate both concentric (muscle shortening) and eccentric (muscle lengthening) actions to optimize strength and hypertrophy.

    • Eccentric Contractions: Lead to muscle soreness and stimulate hypertrophy more effectively than concentric contractions.

Muscle Contraction Types

  • Eccentric vs. Concentric:

    • Eccentric: Muscle lengthens during contraction, causing damage to muscle fibers and leading to repair and hypertrophy.

    • Concentric: Muscle shortens, e.g., lifting weights.

  • Joint Angle in Strength:

    • Optimal strength production occurs in the middle range of motion (around 90-120 degrees).

    • Full extension (180 degrees) or full flexion yields less force due to poor overlap between actin and myosin filaments.

Plyometric Training

  • Mechanism: Utilizes the stretch reflex to produce force quickly, enhancing strength and power output.

    • Example: Depth jump to box jump emphasizes rapid muscle contraction after landing.

Types of Muscle Contractions

  • Isotonic Contraction: Weight remains constant, velocity varies.

  • Isokinetic Contraction: Speed is constant, resistance varies, typically checked with dynamometers.

  • Isometric Contraction: Muscle length does not change during contraction (e.g., planks).

  • Definitions: Make sure to understand and differentiate between these contraction types.

Neuromuscular System Adaptability

  • Initial Strength Gains: Primarily due to neuromuscular adaptations (synchronization of motor unit recruitment and increased rate coding).

  • Differences in Adaptation: Generally, men exhibit greater adaptability due to higher testosterone levels.

  • Golgi Tendon Organ (GTO) Response: Regular training dampens GTO response, allowing for greater force production without tearing muscle.

Hypertrophy Mechanisms

  • Transient Hypertrophy: Temporary "pump" feeling caused by muscle edema after exercise due to blood flow and metabolite accumulation.

  • Types of hypertrophy:

    • Transient: Temporary swelling post exercise.

    • Chronic Hypertrophy: Long-term increase in muscle size through contractile protein increase (actin and myosin).

Delayed Onset Muscle Soreness (DOMS)

  • Cause: Structural damage to muscle fibers; most severe following eccentric exercises.

  • Specific activity that induces significant DOMS is downhill running due to continuous eccentric loading.

    • Excitation-Contraction Coupling: Failure process responsible for strength loss during DOMS.

Cross Training and Aerobic Training

  • Definition of Cross Training: Combining different training types; e.g., running and cycling for triathletes.

  • Aerobic Performance Improvements: Typically, 20-30% VO2 max improvement for untrained individuals within 3-6 months.

    • Relationship of VO2 max to cardiac output:
      VO2max = Cardiac Output/times a-v O2/difference.

Training in Heat

  • Heat Loss Mechanisms:

    • Conduction, convection, radiation, and evaporation.

    • Evaporation is the primary mechanism for regulating body temperature during exercise.

  • Heat Illnesses:

    • Heat Cramps: Mild; treat with hydration and sodium.

    • Heat Exhaustion: Core temperature under 40 degrees Celsius, symptoms of dizziness, and vomiting.

    • Heat Stroke: Core temperature over 40 degrees Celsius is life-threatening; requires immediate body cooling.

Training at High Altitude

  • Risks: Dehydration due to lower humidity; increased ventilation and heart rate.

    • Lower PO2 at altitude (159 mmHg at sea level) leads to decreased aerobic performance, though anaerobic efforts may improve due to reduced air resistance.

Overtraining Syndrome

  • Definition: Chronic decline in performance due to excessive training, primarily in aerobic athletes, combined with external stressors.

    • Symptoms include mood disturbances, changes in appetite, and decreased training desire.

Additional Notes

  • Reminders regarding test rules: No electronic devices allowed during the exam.

  • Understand required equations and definitions comprehensively, as well as practical implications in exercise physiology and training adaptations.