NSCA-CSCS Chapter 5

wet trying to figure out primary metabolic demands of various sports, what do you have to take into consideration?

Duration of activity and intensity of activity

Intensity of exercise in relation to tendon stiffness

Heavy loads (80% of 1RM) increase tendon stiffness, where as lighter loads (20% of 1RM) do not

Parasympathetic OTS

increased parasympathetic activity at rest and during exercise; associated with aerobic endurance activities

Sympathetic OTS

increased sympathetic activity at rest (fight or flight)

Anaerobic training causes positive changes in the reflex (i.e. muscle spindle or stretch reflex) response of the NM system and enhances the _____ and _____ of force development via this myotactic reflex

magnitude and rate

Effect of resistance training on cholesterol

may either not change or slightly decrease total cholesterol and LDLs and increase HDLs

The parallel arrangement of filaments

microfibril

The goal of training is to provide incremental ______ on the body so that physiological adaptations can subsequently contribute to improved performance

overload

Definition of overtraining syndrome (OTS)

"prolonged maladaptation" not only of the athlete, but also of several biological, neurochemical, and hormonal regulation mechanisms.

What are the proteins that mechanical deformation of muscle stimulates ?

-Akt/mTOR pathway (Protein kinase-B/mammilian target of rapamycin) -AMPK pathway (adenosine monophosphate activated protein kinase) -MAPK pathway (mitogen-activated protein kinase)

Anaerobic energy systems include:

-Anaerobic Alactic System (Creatine Phosphate or Phosphagen System) -Anaerobic Lactic System (Glycolytic System)

Anaerobic training effects on aerobic capacity

-In untrained people, heavy resistance training can increase VO2max from 5-8%, -In trained people, resistance training does not significantly affect aerobic capacity -Circuit training and programs using high volume and short rest periods (i.e 30s or less) have been shown to improve VO2max

How can athletes stimulate connective tissue adaptations (tendons, ligaments, fascia)?

-Long-term adaptations are stimulated through progressive high-intensity loading patterns using external resistances -Forces should be exerted through full ROM, and wherever possible multi-joint exercises should be used

How can athletes stimulate connective tissue adaptations (cartilage)?

-Moderate-intensity anaerobic exercise seems to be adequate for increasing cartilage thickness. Strenuous exercise does not appear to cause any DJD when progressively overloaded appropriately. -Tissue viability can be maintained by adopting a variety of exercise modalities and ensuring that load is applied throughout the ROM

What systems are effected with FOR?

-Neural: Altered motor unit recruitment -Endocrine: altered sympathetic activity and hypothalamic control

During the acute fatigue stage of overtraining, what systems are affected?

-Neural: altered neuron function

What systems are affected with OTS?

-Skeletal muscle: decreased force production -Metabolic: decreased glycolytic capacity -Immune: sickness and infection -Psych: Emotional and sleep disturbances

Specific changes in a tendon that contribute to its increase in size and strength include the following:

-an increase in the collagen fibril diameter -an increase in the number of collagen fibrils -an increase in the packing density of collagen fibrils -a greater number of covalent cross-links within the hypertrophied fiber

Biologically, the process of hypertrophy involves:

-an increase in the net accretion (increase in synthesis, reduction in degradation, or both) of the contractile proteins actin and myosin -an increase in the number of myofibrils within a muscle fiber -Titin and nebulin (structural proteins) are synthesized proportionately to the myofilament (actin & myosin) changes -The new myofilaments are added to the periphery of the myofibril --> increase in diameter

Greater antagonist activity may be observed during what activities?

-ballistic movements that require high levels of joint stability -unfamiliar tasks that someone is required to perform that requires more inherent stability

Anaerobic training effect on body composition

-can increase fat-free mass and reduce body fat by up to 9% -Increases lean tissue mass, daily metabolic rate, energy expenditure during exercise

What does the magnitude of increased protein synthesis depend on?

-carb and protein intake -AA availbility -timing of nutrient intake -muscle cell hydration levels -mechanical stress of the weight training workout -anabolic hormonal and subsequent receptor response

When an athlete does not fully respect the balance between training and recovery, the first signs and symptoms include:

-decreased performance -hormonal disturbance -increased fatigue -decreased vigor (Strong, healthy, full of energy) **When these sx occur it becomes difficult to differentiate btwn NFOR and OTS)

Increased neural drive is critical to maximizing the expression of muscular strength and power. Augmented neural drive is thought to occur via ..... in which gains in maximal strength and power are generally associated with

-increased agonist muscle recruitment -improved neuronal firing rates -greater synchronization in the timing of neural discharge during high-intensity muscular contractions -combo of these factors

The time course for the onset of overreaching or overtraining sx is greatly dependent on:

-individual responses -training status -genetic endowment

What contributes to long-term hypertrophic adaptations?

-inflammatory responses -increases protein turnover (i.e. increased net protein synthesis)

In order to optimize muscle growth, mechanical factors should include:

-lifting of heavy loads -inclusion of eccentric muscle actions -low to moderate training volume

Exercise selection to increase bone strength should include:

-multijoint exercise -direct force vectors primarily through the spine and hips -application of external loads heavier than those with single-joint assistance exercises

Physiological adaptations to anaerobic resistance training include changes to

-nervous system -connective tissue -muscular -CV -endocrine

The mechanical factors of hypertrophy include what, which lead to increase in CSA?

-optimal recruitment of muscle fibers -growth factor expression -potential disruption to the sarcomeres

In most instances, cocontraction of antagonist muscles serves as:

-protective mechanism to increase joint stability -reduce risk of injury

Increased catecholamine levels during acute anaerobic exercise is important for:

-regulating force production -muscle contraction rate -energy availability -augmentation of other hormones (i.e. testosterone)

Anaerobic training programs that have the objective to stimulate bone growth need to incorporate:

-specificity of training -progressive overload -appropriate exercise selection -speed and direction of loading -sufficient volume -variation

The sites where CT can increase strength and load-bearing capacity are:

-the junctions between the tendon (and ligament) and bony surface -within the body of the tendon or ligament -in the network of fascia within skeletal muscle

The magnitude of adaptation losses that happen during detraining are dependent on:

-the length of the detraining period AND -the initial training status of the individual

components of mechanical load that stimulate bone growth

-the magnitude of the load (intensity) -the volume of loading (reps) -the rate (Speed) of loading -direction of forces

Mechanical loading response on bone

1. Application of weight-bearing force causes deformation to the bone (i.e. bending, compression, torsion) creating a stimulus for new bone formation at the region of greatest deformation 2. Osteoblasts migrate to the stressed area on the bone and lay down additional collagen at the site in the spaces between the bone cells to increase strength to form the bone matrix 3. The bone matrix eventually becomes mineralized as calcium phosphate crystals (hydroxyapatite) --> new bone formation occurs on the outer surface of the bone --> increasing diameter and strength

The MES is thought to be what fraction of the force required to fracture bone?

1/10

Muscle contractions >__ % of max voluntary contraction impede peripheral BF within a muscle during a set, but blood flow increases during the subsequent rest period, which is called:

20%, reactive hyperemia

Acute anabolic hormone response demonstrate elevated concentrations of testosterone, cortisol, and G for up to how many minutes in men after anaerobic exercise?

30 min

Strength performance is readily maintained for up to how many weeks of inactivity?

4

How long does it take for bone adaptations to occur?

6 months or longer and depends intamiately on the structure of the program, however the process begins within the first few workouts

Dramatic increases in neural adaptation take place in the early part of a training program, about how many weeks is this? As the duration of training continues, what then occurs?

6-10 weeks >10 weeks, muscle hypertrophy takes place and it is these structural changes that contribute to strength and power gains more than neural adaptations

How long does it take before significant changes in CSA actually become apparent?

> 16 workouts aka long period of training

Selective recruitment and when it is used

An exception to the size principle: An athlete may inhibit the lower-threshold motor units and activate higher-threshold motor units in their place. Critical when force production is required at very high speeds for the expression of muscular power

Explain the level of tissue activation that results from chronic resistance training for muscular hypertrophy

As muscle size increases, it does not require as much neural activation to lift a given load

Akt/mTOR is important in directly regulating adaptations to resistance training. How does this happen?

As the muscle fibers contract, Akt/mTOR signaling increases dramatically, and this response is critical for increasing muscle protein synthesis --> subsequent growth . Aka myogenesis

Any increase in muscle strength or mass results in a corresponding increase in... as there is a positive correlation btwn the two

BMD

Mechanical deformation of muscle stimulates various proteins independent of hormone concentrations. When do these proteins increase in activity?

Before muscle hypertrophy appears

Exercises such as sprinting and plyometric drills primarily stress what system? What is the duration and what is the recovery time between sets?

CP; less than 10 seconds in duration and minimize fatigue allowing almost complete recovery between sets (i.e. 5-7 min)

Acute CV response to anaerobic exercise results in increased:

Cardiac output Stroke volume Heart rate Oxygen uptake Systolic blood pressure Blood flow to active muscles

What are the chronic changes in resting hormonal concentrations?

Chronic changes in resting hormone concentrations following anaerobic exercises are unlikely it appears that the evaluation during and immediately following a workout may present receptors enough of a stimulus to affect tissue remodeling without the need for chronic elevations in basal concentration

Is there an increase or decrease in antagonist muscle activation after resistance training?

Decrease in antagonist contraction, resulting in increased net force without an increase in agonist motor unit recruitment

A decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training or when there is a substantial reduction in frequency, volume, intensity, or any combo of these variables

Detraining

a common research tool used to examine the magnitude of neural activation within skeletal muscle

Electromyography (EMG)

In this stage of overtraining, there is a TEMPORARY decrease then returns to baseline for anaerobic performance

FOR

Longer duration interval-type anaerobic training predominantly uses energy production from what system? How long are the rest intervals

Glycolytic, rest intervals = 20-60 seconds and are shorter than when CP system is used

Movement about a joint creates changes in pressure in the joint capsule that drive nutrients from the sundial fluid toward the articular cartilage. What would prevent proper diffusion of oxygen and essential nutrients throughout the joint?

Immobilization (i.e. postop or paraplegia)

During training, eventually muscle hypertrophy plateaus as "accommodation" to the training load ... now what should the athlete do?

Incorporate new variation or progressive overload into the training plan and thus neural adaptations will once again contribute to the performance improvements by acting to tolerate the "new" physical insult from training

How does chronic resistance training alter cardiac dimensions?

Increased left ventricular wall thickness an mass (although the increase disappears when expressed relative to body surface area or lean body mass)

How does physical activity during growth effect skeletal strength?

It modulates the external geometry and trabecular architecture of bone, potentially enhancing skeletal strength

Overtraining can lead to...

LONG-TERM decrements in performance with or without signs and symptoms of maladaptation

Is there a change in left ventricular chamber or volume size with resistance training?

Little to no change, which is. a MAJOR difference btwn resistance and aerobic exercise

Training adaptations of ventilatory response with maximal exercise vs. submit

Maximal exercise: -increased tidal volume (amount of air that moves in and out of the lungs with a normal breath) -increased breathing frequency With submax: TV increases, but breathing frequency is reduced

In this stage of overtraining, performance there is a STAGNATION or decrease in performance (anaerobic)

NFOR

In this stage of overtraining, performance there is a DECREASE in performance (anaerobic)

OTS

Mood disturbances and psychological sx, as determined from what assessment, have been associated with OTS in athletes for many years.

Profile of Mood States (POMS)

Chronic elevations in an anabolic hormone may be counterproductive over the long term, why?

Receptors tend to down regulate over time when exposed consistently to high levels of hormones

Effect of muscle hypertrophy on density of mitochondria. How about on capillary density?

Reduced in both (increases in muscle CSA occur disproportionately to mitochondria proliferation, and consequently the density of mito per unit of volume is actually found to decrease. this is similar for capillaries too)

Affect of rest interval length on ventilation

Short rest intervals or 30-60 sec produced the most substantial elevation in ventilation

Trabecular bone

Spongy or cancellous bone composed of thin plates that form a honeycomb pattern; predominantly found in the ends of long bones and the vertebral bodies

Is the squat or the leg press more effective for increasing BMD in the trochanter of the femur and why?

Squat, the use of single-joint machine exercises should be minimized, as these exercises isolate a single muscle group by using equipment as support to stabilize the body rather than promoting skeletal support

Exercise-induced muscle damage and disruption of myofibrils and the uniform structure of muscle fiber sarcomeres following high-intensity anaerobic training also have a marked effect of muscular growth. What is the theoretical basis behind this?

Structural changes associated with EIMD influence gene expression in an effort to strength muscle tissue and protect it from further damage

Resistance training may result in a more synchronized pattern of activation during the exertion of large forces. Synchronization is potentially more critical to the ________ of force production and less significant with regard to the overall _______ of force developed

TIMING, LEVEL

Bone Mineral Density Definition

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

Why is training variation important to increase bone strength?

To optimally dissipate forces, the direction of the collagen fibers within the bone matrix may change to conform to the lines of the stress experienced by the bone - thus changing the direction and distribution of force vectors by using a variety of exercises presents a unique stimulus for the formation of new bone

Is cortical or trabecular bone more inclined to adaptive change?

Trabecular, because it is less dense, greater surface area-to-mass ratio, softer, weaker, and more flexible

Overtraining Continuum

Training overload --> acute fatigue (days) --> FOR (days to weeks) --> NFOR (Weeks to months) --> OTS (months or more)

True or false: research shows that only 71% of muscle tissue is activated during maximal efforts in untrained populations as compared to trained populations.

True

True or false: once a motor unit is recruited, less activation is needed in order for it to be rerecruited.

True- this is important for strength and power training, as the high-threshold motor units may be more readily activated subsequent to prior recruitment

Overreaching or functional overreaching (FOR) and length of recovery

When an athlete undertakes excessive training that leads to SHORT-TERM decrements in performance; temporary response a few days or weeks of rest

Extreme overreaching or nonfunctional overreaching (NFOR) and length of time it lasts

When the intensification of a training stimulus continues without adequate recovery and regeneration leading to stagnation (lack of growth) and decrease in performance lasting several weeks or months

Overtraining

When training frequency, volume, or intensity (or a combo of these) is excessive without sufficient rest, recovery, and nutrient intake

Osteoporosis

a disease in which BMD and bone mass become reduced to critically low levels

What is actually happening with the muscle fiber transitions?

a shift of the type of myosin ATP (ATPase) and heavy chains take place during training

In this stage of overtraining, there is either NO EFFECT or an INCREASE in performance (anaerobic)

acute fatigue

Bone marrow consists of

adipose tissue and blood products such as immature red blood cells

Cortical bone

aka compact bone -dense -forms a compact outer shell surrounding the trabecular bone

What systems are affected with NFOR?

all of them! -neural: decreased motor coordination -immune: altered immune function -metabolic: decreased muscle glycogen -skeletal muscle: altered excitation-contraction coupling -CV: increased RHR and BP -Endrocrine: altered hormonal concentrations -Psych: mood disturbances

In advanced lifters, how does the CNS adapt in order to promote greater production of power or speed in a movement?

allows well-trained athletes to recruit some motor units in a nonconsecutive order, by recruiting larger ones first

What makes up a motor unit?

alpha motor neuron and the muscle fibers it activates

hyperplasia

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

Who has the best buffering capacity: anaerobic athlete, endurance athlete, untrained athletes

anaerobic athlete

Characterized by high-intensity, intermittent bouts of exercise

anaerobic training

How long can Overtraining syndrome (OTS) last ?

as long as six months or beyond, and in the worst case can ruin an athletic career

the summation of overlapping action potentials is expressed as

augmented contractile strength

An increase in voluntary activation of the agonist muscle groups

bilateral facilitation

Examples of connective tissue

bone, cartilage, tendons, ligaments, fascia

With adaptations to constant acute changes in pH during training (i.e. higher H+ concentrations), what can improve?

buffering capacity

What results in the formation of active collagen?

cleavage of the protective extensions of procollagen via enzymes

The primary structural component for all connective tissue is

collagen (type 1 bone, tendons, and ligaments; type 2 for cartilage)

Is BP higher during the concentric or eccentric phase of each repetition?

concentric

Volume-related overtraining has been shown to increase ________ and to decrease ___________ and ________

cortisol, resting leutenizing hormone, total and free testosterone concentrations

In strength and sprint athletes, what is the effect on muscle fiber CSA with detraining?

declines rapidly, specifically targeted fast-twitch CSA first. longer periods of stoppage bring out declines in both types of fibers css's and muscle mass

The onset of hypertrophy is associated with a decrease or increase in EMG activity?

decrease

Improved buffering capacity can result in what?

delayed fatigue, greater muscular endurnace

Insulin-like growth factor 1 has a *delayed/prompt* response to exercise and is dependent upon the ___________________

delayed, acute growth hormone response

After the use of anaerobic training methods, what muscle fibers are elevated as a means to support heightened levels of force expression?

fast twitch

During a set of resistance exercise, stroke volume and cardiac output increase mostly during the concentric or eccentric phase of each rep? Why?

eccentric (Especially when Valsalva is used) Since concentric is more difficult and elevations in intra-thoracic and intra-abd pressures are more prominent due to Valsalva, limiting venous return and reducing end-diastolic volume, the hemodynamic response of resistance exercise is delayed such that CO increases more during eccentric phase or rest period between sets.

Overall, how is ventilatory rate affected by anaerobic training?

either unaffected or only moderately improved

In addition to collagen, ligaments also contain what? What is the purpose of this additional fiber

elastin , as a certain amount of stretch is needed within to allow normal joint motion

The aerobic system has limited involvement in high-intensity activities, but does play an important role in the recovery of ___________ during periods of low-intensity exercise or _______

energy stores, rest

Anaerobic Exercise effect on local muscular endurance

enhanced muscular endurance and subsequent muscle adaptations consistent with improved oxidative and buffering capacity

Cross-education

exercising muscle undergoing unilateral resistance training produces increased strength and neural activity in the contralateral resting muscle

Selective recruitment appears to be a beneficial intrinsic neural mechanism favoring what type of exercise?

explosive

True or false: the changes in fast-twitch fiber types have typically been linked to the rate at which changes in the muscle fiber CSA take place

false

True or false: anaerobic training does not play a role in enhancing firing rates of recruited motor units

false - it DOES play a role (i.e. it might result in a more sychonrized pattern where the firing of two or more motor units happen at a fixed interval)

True or false: insulin secretion is mostly affected by anaerobic exercise as the stimulus

false - it is most affected by supplementation before, during, or after exercise

True or false: following the removal of training stimulus, immediate effects of detraining are observed

false - there is a lag time before the effects of detraining are fully observed

True or false: heavy resistance training has significant effects on resting cardiac function

false- it does little to enhance resting cardiac function

True or false: tendons have great vascularity and circulation

false- poor vascularity and circulation

True or false: the magnitude of muscle hypertrophy between the two major fiber types are uniform

false. type 2 fibers manifest greater increases in size than type 1 so therefore the magnitude is not uniform btwn the two

The fibrous connective tissue that surround and separate the different organizational levels within skeletal muscle are referred to as

fascia

with respect to muscle fiber characteristics following the cessation of training, what happens?

fiber disruption remains unchanged during the initial weeks of inactivity, but oxidative fibers may increase in strength-trainined athletes (decrease in endurance) within 8 weeks of ceasing training.

Procollagen protein is synthesize and secreted by:

fibroblasts

Strain registered by a bone is a function of:

force per unit area of bone

Pennation angle effects:

force production capabilities and ROM

tendon stiffness

force transmission per unit of strain, or tendon elongation

It appears that bodybuilding style workouts, which stress anaerobic glycolysis, may also be a potent stimulus to enhancing what content?

glycogen content (Was found to increase up to 112%)

In strength-trained athletes, fascicle length has shown to be lessened or greater?

greater

An increase in EMG signal indicates...

greater neuromuscular activity

Larger pennation angles can accommodate what, allowing for greater increases in CSA?

greater protein deposition

myotactic reflex

harnesses the involuntary elastic properties of the muscle and connective tissue and acts to positively increase force production w/o any additional energy requirement.

rate-pressure product equation and does it increase or decrease following resistance training at rest

heart rate x systolic BP; a measure of myocardial work remains constant or decreases

OTS can occur if an athlete is using ____ volume of heavy training loads with _____ training frequency, and take ____ limited rest to recover btwn workouts

high, high, limited

Greater improvements in resting cardiac function may result from adaptations to what type of program?

high-volume program with short rest periods in which the overall continuity of the exercise stress in a workout is much higher (i.e. body building, circuit-training)

Bone responds to _____ forces that are repetitively applied over time

higher (i.e. 1RM-10RM loads)

Proteins from osteoblasts that eventually mineralize as calcium phosphate crystals are called

hydroxyapatite

Effect of ventilation efficiency due to anaerobic exercise

improved ventilation efficient as character by reduced ventilatory equivalent

Fibrous cartilage is a very tough form of cartilage found:

in the intervertebral discs of the spine and at the junctions where tendons attach to bones

Do catecholamines increase or decrease concentrations with the acute demands of anaerobic exercise?

increase

In pennate muscle, resistance training has been shown to increase or decrease angle of pennation?

increase

Does stroke volume increase or decrease during long-term resistance training?

increase as lean tissue mass increases

What should you alter to decrease the incompatibility of simultaneous high intensity resistance training and aerobic endurance training?

increasing the recovery period btwn workouts may decrease the incompatability

In addition to increased neural drive, a reduction in what happens with long-term anaerobic training?

inhibitory mechanisms (i.e. from the GTO)

The degree of CT adaptation is proportional to the :

intensity of exercise

What is the recommended volume (Reps) for increasing bone strength?

it is not typically necessary to perform more than 30-35 reps if the magnitude of the load or the rate or force application is sufficient

*Increased/lack of* blood flow during heavy resistance training is a potent stimulus for muscle growth

lack of

Mature tendons and ligament have relatively few cells making the requirement for oxygen and nutrients in these tissues relatively ____

low

Are low or high threshold motor units recruited first?

low - which have lower force capacities than higher-threshold motor units. To get to higher-threshold motor units, the body must first recruit the lower-threshold motor units

Anaerobic training generally results in few acute and chronic responses to the CV and respiratory system, although a certain intensity and volume resistance exercise produces some responses similar to those with aerobic exercise. What is the intensity and volume that does this?

low intensity, high volume

With heavy resistance training, all muscle fibers hypertrophy because...

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

Size principle

motor units are recruited in order according to their recruitment thresholds and firing rates

It may be hypothesized that if hyperplasia does occur as a mechanism for increasing muscle growth, it may be in response to:

muscle fibers reaching a theoretical upper limit in size

enlargement of muscle fiber cross-sectional area (CSA) following training

muscle hypertrophy

Increase in firing rate of a motor unit is dependent on:

muscle size (smaller muscles rely more on increased firing rate to enhance force production whereas larger muscles depend more on recruitment

Effect on aerobic power resulting from heavy resistance training?

no adverse effects

Where is hyaline/articulating cartilage found?

on the articulating surfaces of bone

Effect of detraining on muscle fiber type

opposite of what training would do - the fibers increase in type 2x and decrease in type 2a

Recent evidence shows that physical activity-associated bone loading during skeletal growth (i.e. adolescence) and after skeletal growth (i.e. young adulthood) elevates ____ bone mass and is positively associated with _____ bone mass later in life.

peak, adult

outer surface of the bone

periosteum

What is the relationship type between rate of firing of a motor unit and force production magnitude?

positive relationship

What type of relationship is there between muscular hypertrophy and strength?

positive relationship

Anaerobic training effects on flexibility

potentially can have a positive impact on flexibility, but a combo of resistance training and stretching is the most effective

Is strength or power more negatively affected during concurrent high-intensity resistance training an aerobic endurance training?

power ( in studies, the resisted strength training ONLY groups showed increases in power where the combined groups did not)

Insulin-like growth factor 1 is a _______ of GH; it acts as a hormonal messenger that stimulates growth-promoting effects in almost every cell of the body, especially _____, _____, ______

primary mediator skeletal muscle, cartilage, and bone

What activities are the most effective at increasing bone size and strength?

progressive WBing physical activities that generate forces above the MES

Progressive Overload

progressively placing greater than normal demands on the exercising musculature

Chronic resistance training *reduces/increases* the CV response to an acute bout of resistance exercise of a given absolute intensity or workload

reduces; blunt the acute increases in HR, BP, and double product (SBPxHR)

Limited vascularity in tendons have implications for:

regeneration, the reason tendons can take significant time to heal following an injury

Recent studies indicate that tendon stiffness increases as result of

resistance training

With each set, how is ventilation affected?

significantly elevated during each set, but the elevation is even greater during the first minute of recovery

ATP and CP adaptation responses to anaerobic exercise

storage capacity of these are increased via a "supercompensation" effect

The combination of resistance and aerobic endurance training may interfere with _____ and ___ gains

strength and power , especially if the aerobic endurance training is high in intensity, volume, or frequency

Anaerobic exercise effect on blood and muscular pH

substantial reduction, but there are several mechanisms regulating this change in acid-base balance during exericse

Evidence of bilateral deficit suggests what?

suggests that neural mechanisms are at least in part a contributing factor

A feature unique to cartilage is that it lacks it's own blood supply and must depend on diffusion of oxygen from...

synovial fluid (which is why it doesn't easily repair itself during injury)

Any chronic adaptations (i.e. increased ability to exert greater levels of force) in acute hormonal response patterns potentially augment...

the ability to better tolerate and sustain prolonged high exercise intensities

Successful training must not only involve overload, but must also avoid....

the combo of excessive overload with inadequate recovery

What is a bilateral deficit?

the force produced when both limbs contract together is lower than the sum of the forces they produce when contracting unilaterally

The primary stimulus for growth of tendons, ligaments, and fascia is:

the insult from mechanical forces created during high-intensity exercise

The functional unit of the neuromuscular system is called what?

the motor unit

ventilatory equivalent

the ratio of air ventilated to oxygen used by the tissues

The true strength of collagen comes from...

the strong chemical bonds (cross-linking) btwn adjacent collagen molecules throughout the collagen bundles

Minimal essential strain (MES)

the threshold stimulus that initiates new bone formation -consistently exceeding these thresholds signals osteoblasts to migrate to the region, while forces that fall below the MES do not present an appropriate stimulus for new bone formation

Specificity of training demands:

the use of exercises that directly load the particular region of interest in the skeleton

Tendons and ligaments are composed primarily of

tightly packed, parallel arrangements of collagen bundles

What is the purpose of the protective extensions on the ends of pro collagen?

to prevent premature collagen formation

Who do you see demonstrating bilateral facilitation?

trained or stronger individuals

The acute anabolic hormone response to anaerobic exercise is critical for exercise performance and subsequent ______ ______. _______ of anabolic hormone receptors is important for mediating the hormonal effects.

training adaptations upregulation

What has an impact on hypothalamic-pituitary reactivity, with differing neuroendocrine responses exhibited in response to NFOR? What are those responses like?

training status Initially, highly trained athletes are likely to experience a large, hypersensitive sympathetic hormones response THEN --> a suppression of circulating hormone concentrations will occur (Reflecting a down regulation of pituitary sensitivity and long-term pituitary exhaustion)

True or false: Enzyme levels increase during training thereby showing increased net Type 1 collagen synthesis

true

True or false: all types of metabolism are involved to some extent in all activities

true

True or false: intensity-related overtraining does not appear to alter resting concentrations of hormones

true

True or false: you should use both heavy-load exercises and ballistic or high-impact exercises to expose the bone to different intensities of force in order to stimulate bone formation

true

True or false: overreaching can be prescribed as panned phase in training programs

true Rationale: to overwork (to suppress performance and build up tolerance) and then taper to allow for a "super compensation" in performance - can be beneficial to strength and power gains , just not when mismanaged for some it can be a catalyst for overtraining

True or false: collagen has a striated appearance under microscope

true - like skeletal muscle due to the caps between the collagen molecules

True or false: hyperplasia is a proposed mechanism for increasing muscle size

ture, although findings are controversial in humans. it doesn't appear to be a major strategy for muscle tissue adaptation to resistance training, and it is does occur, it involves only a small amount of the stimulated tissue

What does the muscle fiber transition look like during training

type 2x --> type 2ax --> type 2a --> type 2ac --> type 2 c --> type 1c ---> type 1 only small percentages change to 2ax and on

With training and activation of the high-threshold motor units, there is a transition of what fiber type to what fiber type?

type IIx --> type IIa (becomes more oxidative)

Is a bilateral deficit evident in trained or untrained individuals?

untrained

Resistance training has been show to *upregulate/downregulate* androgen receptors (AR)within how many hours after the workout?

upregulate 48 -72 hours after the workout

Sequence of protein synthesis

water uptake, non contractile protein synthesis, contractile protein synthesis