EXSC 250 TEST 2

Macrotrauma

A specific, sudden episode of overload injury to a tissue, resulting in disrupted tissue integrity.

Step 3: Training Intensity

Adaptations in the body are specific to the intensity of the training session. Heart Rate is the most frequently used method for prescribing aerobic exercise intensity

Altitude Training

Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.

Muscular Hypertrophy

An Increase in the synthesis of the contractile proteins Actin and Myosin An increase in the number of Myofibrils within an individual muscle fiber

Maximal Aerobic Power

As the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be supplied by aerobic metabolism.

Off-Season (Base Training)

Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration.

Resistance Training

Benefits may include: Improvement in short-term exercise performance, Faster recovery from injuries, and Prevention of overuse injuries and reduction of muscle imbalances

Connective Tissue Adaptations of Bone

Bone responds to mechanical loading. Osteoblasts lay down collagen fibers, which increases the diameter

Overtraining

Cardiovascular Responses: Greater volumes of training affect heart rate. (resting HR increased) Biochemical Responses: High training volume results in increased levels of creatine kinase, indicating muscle damage. Muscle glycogen decreases with prolonged periods of overtraining. Endocrine Responses: Overtraining may result in a decreased testosterone-to-cortisol ratio, decreased secretion of GH, and changes in catecholamine levels.

Fartlek Training

Combines other methods of training Easy running (~70% VO2max) combined with hillsor short, fast bursts (~85-90% VO2max) Can be adapted for cycling and swimming Benefits are likely to include Enhanced VO2max Increased lactate threshold Improved running economy and fuel utilization

Repetition Training (Sprint Training)

Conducted at intensities greater than VO2max, with work intervals lasting 30-90 seconds Work:rest ratio is about 1:5 Long recovery periods needed between sessions Benefits include Improved running speed and economy Increased capacity and tolerance for anaerobic metabolism

Anaerobic Training Energy System

Creatine Phosphate and Anaerobic (Fast) Glycolysis

Cross-Training

Cross-training is a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle.

Submaximal

Decreases proportionately with the amount of training completed. May decrease up to 40 beats per min in 6 months of moderate training

Detraining

Detraining occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness.

Blood Flow in Aerobic Training

During Aerobic Exercise, blood flow to active muscles is increased, and decreased to other organ systems. At rest, 15-20% of Cardiac Output is distributed to Muscle. Vigorous Exercise could rise up to 90%!

Endocrine Adaptations to Aerobic Training

During aerobic endurance training (especially running), stress-induced Cortisol secretions cause protein metabolism from the muscle. The body attempts to off-set this by increasing anabolic hormones, Testosterone and IGF1. Chronic high volume running creates a Catabolic response that can lead to muscle degradation and reductions in power/strength.

Respiratory Responses

During low to moderate aerobic exercise there is an increase in ventilation (Inhaling/Exhaling). That is directly associated with increased 02 consumption during exercise. During high exercise there is an increases in Tidal Volume

Blood Transport of Gases and Metabolic By-Products

During low- to moderate-intensity exercise, enough oxygen is available that lactic acid does not accumulate because the removal rate is greater than or equal to the production rate

Blood and Training to Aerobic Training

Endurance training, especially intense training, increases Blood/Plasma Volume. Blood viscosity decreases, thus improving circulation and enhancing oxygen delivery

Anaerobic Overtraining

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).

Anaerobic Overreaching

Excessive training on a short-term basis is called Overreaching. Overreaching can be a programmed, calculated portion of a training program.

Interval Training

Exercise at an intensity close to VO2max for intervals of 3 to 5 minutes. Work:rest ratio shouldbe 1:1. This allows athletes to train at intensities close to VO2max for a greater amount of time. It increases VO2max and enhances anaerobic metabolism. Method should be used sparingly, and only when training athletes with a firm aerobic endurance training base.

Step 4: Exercise Duration

Exercise duration is the length of time of the training session.

Step 1: Exercise Mode

Exercise mode is the specific activity performed by the athlete

Preseason

Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training.

Postseason (Active Rest)

Focus on recovering from the competitive season while maintaining sufficient fitness.

Post Activation Potentiation

Heavy loading prior to explosive activity induces a high degree of CNS stimulation which results in greater motor unit recruitment

Selective Recruitment Principle

In Highly Trained athletes, the nervous system will adapt and allow the athletes to recruit out of order for greater force production.

Tendons

Increase in collagen fibril diameter, Increase in the # of collagen fibrils, Increase in the density of the fibrils Adapt so the they can withstand the forces being acted on them by the muscles Stronger muscles = Greater force on the bone Causes increase of bone mass at tendon-bone junction

Neural Adaptations to Anaerobic Training

Increasing neuromuscular efficiency is essential to maximizing Strength and Power.

AEROBIC OVERTRAINING

Increasing the volume of training may produce performance decrement

Role of Progressive Mobilization

Initially must maintain some immobilization in order to allow for initial healing As healing moves into repair phase controlled activity should be added Work towards regaining normal flexibility and strength During remodeling aggressive ROM and strength exercises should be incorporated Facilitates remodeling and realignment Must be aware of pain and other clinical signs - may be too much too soon

Pace/Tempo Training

Intensity at or slightly above competition intensity, corresponding to the lactate threshold. Steady pace/tempo training: 20 to 30 minutes of continuous training at the lactate threshold. Intermittent pace/tempo training: series of shorter intervals with brief recovery periods Objectives: Develop a sense of race pace and enhance the body's ability to sustain exercise at that pace Improve running economy and increase lactate threshold

Endurance Training

Longer Duration/Lower Intensity Exercise Oxidative Energy Systems (Slow/Aerobic Glycolysis, Beta Oxidation)

Oxygen Uptake is Depended on

Mass of Exercising Muscle: Aerobic exercise involving a larger mass of muscle or a greater work level is associated with a higher total oxygen uptake. Metabolic Efficiency: The better trained the individual is, the greater the Oxygen Uptake, especially at maximal exercise. Intensity of Exercise: V02 max increases as exercise Intensity increases.

Open Kinetic Chain

Not weight barring ex. Bicep curls, leg curls

Muscle Fiber Recruitment

Once a motor unit is recruited, less activation is needed for it to be re-recruited. (Stimulated for re-use)

Desensitized Golgi Tendon Organ

Operates as a feedback mechanism to control muscle tension by causing muscle relaxation before muscle force becomes so great that tendons might be torn. It can override the stretch reflex when tension is great, making you drop a very heavy weight, or fail to rebound from too high a drop.

Concurrent Training

Performing both Aerobic and Anaerobic Exercise in the same training program. Combining these may interfere with Strength and Power gains if the aerobic endurance is too high in intensity, volume, and/or frequency.

Cardiovascular Adaptations

Primary function of the CV System is to deliver oxygen and energy to the muscles. It is measured by: Cardiac Output: (Q=HR x SV) And Oxygen Uptake = (VO2max)

Tendons and Ligaments

Primary structural component is Collagen. With increased muscular hypertrophy and strength, functional capabilities increase

In-Season (Competition)

Program should be designed around competition, with low-intensity and short-duration training just before race days.

Improved Stretch Reflex

Programmed Response to a stretched muscle, causing a reflex contraction of specific muscle.

Step 5: Exercise Progression

Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration.

Proprioception and Kinesthetic Awareness

Proprioception is joint position sense (determine position of joint in space) Kinesthesia is the ability to detect movement

Accessory Motion

Refers to the manner in which one articulating surface moves relative to another (rotation, gliding, etc) Must be normal to allow for full range of physiological movement If restricted, normal physiological cardinal plane movement will not occur

Physiological Movement

Results from active voluntary muscle contraction - moving an extremity through a ROM

Microtrauma

Results from repeated, abnormal stresses applied to a tissue by continuous training or training with too little recovery time.

Factors That Impede Healing

Severity of injury: Microtears/macrotears Bleeding/Edema: Causes separation of tissues and slows healing: (think ligament tear and no connection of fibers.) Poor blood supply: No blood, no nutrients. Muscle spasm: Causes traction (pulling) in tissues

Designing an Aerobic Endurance Program

Step 1: Exercise Mode Step 2: Training Frequency Step 3: Training Intensity, Heart Rate, Ratings of, Perceived Exertion, Metabolic Equivalents, and Power Measurement Step 4: Exercise Duration Step 5: Exercise Progression

Tapering

Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.

Principles of Rehabilitation and Reconditioning

The athlete must fulfill specific criteria to progress from one phase to another during the rehabilitative process. The rehabilitation program must be based on current clinical and scientific research. The program must be adaptable to each individual and his or her specific requirements and goals. Rehabilitation is a team-oriented process requiring all the members of the sports medicine team to work together

Lactate Threshold

The point at which the body is producing more lactate than can be metabolized. Not enough oxygen getting to the working muscles

Onset of Blood Lactate Accumulation

The point where so much lactate accumulates that exercise intensity is forcibly decreased

Maximal

Thought to decrease to allow for optimal stroke volume and maximize cardiac output. Remains unchanged or decreases slightly

Step 2: Training Frequency

Training frequency is the number of training sessions conducted per day or per week.

Long, Slow Distance Training

Training is longer than race distance (or 30 minutes to 2 hours) at 70% of VO2max. Adaptations from this exercise include the following: Enhances the body's ability to clear lactate, Chronic use of this type of training causes an eventual shift of Type IIx fibers to Type I fibers. Intensity is lower than that of competition, which may be a disadvantage if too much LSD training is used.

Aerobic Training

Training that involves continuous activity sustained for 20 or more minutes

Muscular Adaptations to Aerobic Training

Type I and II muscle fibers become more oxidative. Hypertrophy of Type I fibers & Type II fibers act more like type I Increased # of mitochrondria and Myoglobin Mitochondria - Aerobically produces ATP through oxidation of glycogen. Myoglobin - Transports 02 within a cell. Increased Capillarization~Capillaries - 02/C02 Exchange to the muscles Increases in glycogen & triglyceride stores

Muscle Fiber Changes in Anaerobic Training

Type I can act more "fast twitch" Type IIa can become Type IIx This enhances potential for strength, power, speed development and overall anaerobic performance.

Stimulation of Bone Formation

Use exercises that directly load the skeleton. Multi-jointed exercises that use multiple muscle groups. Progressive Overload (Intensities/Volume) Variety of exercises that offer multiple directions of forces.

Closed Kinetic Chain

Weight barring ex. Push ups, squats

Anaerobic Training

Without the presence of 02 High Intensity Intermittent Bouts of exercise

Supercompensation Effect

example: 2 weeks overreaching, 1 week recover, resume progressive training methods