HSC 308 exam 3
Describe the inverted J relationship between exercise and immune function
(Draw the fish) as the exercise dosage increases, the sedentary baseline % rises a bit then decreases significantly as you approach over training, then the disease susceptibility increases
know relative intensity table
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What happens to the lactate threshold after aerobic training and what is the significance of this
increase To higher percentage of V•O2max - decrease Lactate production, increase lactate clearance -Allows higher intensity without lactate accumulation
what is Muscle hypertrophy
increase in muscle size
What is muscle plasticity
the ability of a given muscle to alter its structural and functional properties in accordance with the environmental conditions imposed on it
What is HIIT and why would you use it
High-Intensity Interval Training (HIIT), 4-6 30 second sprints followed by 3 minutes rest. Benefits people with busy schedules, improve aerobic capacity in untrained people example: Perform squat jumps as quickly as possible for 30-90 seconds
Describe HIIT training
High-intensity interval training (HIIT): time-efficient way to induce many adaptations normally associated with endurance training
Describe the differences between hypertrophy and hyperplasia
Hypertrophy: More myofibrils, actin, myosin filaments, sarcoplasm, connective tissue, Resistance training protein synthesis, Testosterone, (GH), (IGF-1) Hyperplasia: may only occur in certain individuals under certain conditions, can occur through fiber splitting, Also occurs through satellite cells
Describe the desired training relationship between volume and intensity
If volume increases, intensity should decrease If intensity increases, volume should decrease
What happens to muscle strength after a period of detraining or immobilization?
Immobilization: Major changes after 6 h, strength loss of 3 to 4% per day, (Reversible) effects on types I and II fibers Detraining: Leads to decrease in 1RM, Once training goal met, maintenance resistance program prevents detraining
What are the benefits of exercise for cognitive function
Improved memory and executive function Reduce deteriorations in gray and white matter Preserve brain volume Maintained cerebral vascular function
After determining the mode of training, name 4 things that can be adjusted during interval training
Rate of exercise interval Distance of exercise interval Number of repetitions and sets per training session Type of activity during active recovery
What major change happened between the 2008 and 2018 guidelines
Reaffirm the goal of 150 min moderate-intensity PA per week, State that any amount of daily PA (big or small) is beneficial to health
What is interval training and give an example
Repeated bouts of high/moderate intensity interspersed with rest/reduced intensity. Example Set 1: 6 x 400 m at 75 s (90 s slow jog) Set 2: 6 x 800 m at 180 s (200 s jog-walk)
Describe how resistance training can lead to an increase in muscle protein synthesis
Repeated muscle stretch → ↑ IGF-1, ↑ IGF-1 → ↑ mTOR then stimulated by insulin to be translated to AA into protein via mRNA
What is the big advantage of a variable resistance training device
Resistance decrease in weakest ranges of motion, increase in strongest ranges, Muscle works against higher percentage of its capacity at each point in range of motion
What is the main benefit of including tapering during a training program? What can happen if you don't taper correctly?
Results in increased muscular strength, allows muscles to repair, glycogen reserves replenished-If not done correctly, can result in detraining
what is the difference between sensitivity and specificity of exercise ECG tests
Sensitivity: Can GXT correctly identify clinical populations? Low (66% identified) for asymptomatic CAD Specificity: Can test correctly identify healthy individuals? Higher (84%) specificity
Name the two hormonal axes involved with overtraining
Sympathetic adrenal medullary (SAM)Hypothalamic pituitary adrenocortical (HPA)
What is the importance of PGC-1α
- Integral for mitochondrial biogenesis -"Master switch"
List 3 physiological effects of detraining
-Atrophy -Reduced ability to recruit muscle fibers -Altered rates of protein synthesis vs degradation
What are the major differences between tapering and detraining?
-Detraining is a longer period of time than taper - Detraining causes atrophy, tapers causes increased strength
List some typical muscle adaptations to anaerobic training
-Increased Type IIa, IIx cross-sectional area -Increased Type I cross-sectional area -Decreased percentage of Type I fibers, Increased percentage of Type II fibers
Describe two physiological effects of detraining in space
-Muscle mass and strength decrease, postural muscles, type 1 and 2 fiber cross -sectional area decreases, without muscle stress bone loss ~4% - Stroke volume increases, less hydrostatic pressure, blood does not pool in lower extremities, more venous return
What two energy systems benefit most from anaerobic training and how do they benefit
-The ATP-PCr System: Benefits despite there is little enzymatic change with training and strength increases -The Glycolytic System: Benefits because there is an increase in glycolytic enzyme activity with training and strength increases
What are the sex differences in VO2max
-Untrained female VO2max < Untrained male VO2max - Trained female VO2max is CLOSER to trained male VO2max
What is the recommended MET volume per week
500-1000
When is it safe for children to start lifting weights
7 or younger if they can follow direction and learn the proper technique of weight lifting
List 4 elements needed for a successful sprinter
1. Muscle composition: fast-twitch 2. Leverage of muscle: worse (smaller) 3. Size of muscle fibers: increase 4. Generate large forces quickly
Describe the satellite cell response to muscle injury
1. Satellite cell activation and proliferation 2. Chemotaxis to injured fiber 3. Fusion to damaged myofiber (hypertrophy) 4. Alignment and fusion to produce new myofibers (hyperplasia) 5. Regenerated myofiber with central nuclei
What 6 elements can make up an exercise program
1. Warm-up, stretching activities 2. Endurance training 3. Cool-down, stretching activities 4. Flexibility training 5. Resistance training 6. Recreational activities
Describe the two factors that dictate individual responses to aerobic training
1. training status/ pertaining VO2 max- relative improvement depends on fitness, more sedentary= greater increase, more fit= smaller increase 2. Heredity- identical twins, finite VO2 max range determined by genetics, training alters VO2max within that range
List 3 pieces of diet advice you would give to a client looking to gain muscular fitness
20-25 grams of protein after resistance exercise for muscle growth 1.6-1.7 grams protein / kg body weight / day for increasing muscle mass Larger doses (20-25 g) recommended immediately after resistance training
Define cardiorespiratory endurance
Ability to sustain prolonged, dynamic exercise -Improvements achieved through multisystem adaptations (cardiovascular, respiratory, muscle, metabolic)
Why is it important to be sport specific when assessing athletes' aerobic endurance
An athlete max is highest in the sport specific activity
How do changes in heart size improve VO2max
An increase in LV volume leads to an increase in SV and increase LV mass leads to an increase in SV which increase VO2 max
What happens to stroke volume after aerobic training and what causes the change
An increase in target pulse rate (TPR) -> cardiac hypertrophy -> increase in SV- An increase in plasma volume -> increase in LV volume -> increase in EDV -> increase in SV Decreased HR leads to increased filling time Decreased TPR leads to a decrease in afterload
Why is it important for most athletes to consider improving their aerobic fitness
Because it helps decrease fatigue and all athletes benefit from maximizing cardiorespiratory fitness
HIIT training has been shown to be as efficient at improving aerobic fitness as traditional endurance training. Give one reason why
Because the mitochondrial enzyme, COX, increases the same amount after HIIT versus traditional endurance training
Describe the differences between chronic and transient hypertrophy
Chronic hypertrophy: (long term) Reflects actual structural change in muscle, Fiber hypertrophy, fiber hyperplasia, or both Transient hypertrophy: (after exercise) Due to edema formation from plasma fluid, Disappears within hours
What is cross training? What is the relationship between endurance benefits and strength training?
Cross training is training different fitness components at once or training for more than one sport at once; Strength training benefits endurance training, strength benefits can be blunted by endurance training
What is periodization of training
Divide into cycles that range from multi year to micro cycles (best for 1 sport athletes)
What happens to heart rate following aerobic training?
Following aerobic training, HR decreases at rest and submax no change or slight decrease at max
list one pro and one con for using free weights or machine weights
Free weight PRO: Better for advanced weightlifters CON: Tax muscle extremes but not midrange Machines PRO: Safer, easier, more stable, better for novices CON: Limit recruitment to targeted muscle groups
List the two ways leading to gains in muscle strength
Increase muscle size and altered neural control
What adaptations occur in the muscle to increase VO2max
Increased (a-V)O2 difference is due to the increase in capillaries. Increased myoglobin -Fiber type: increase Size and number of type I fibers - Capillary type: increase Number of capillaries supplying each fiber - Myoglobin: increase Myoglobin content by 75 to 80% - Mitochondrial function: increase Size and number - Oxidative enzymes: increase Activity with training
List 3 ways that mTOR can be activated to help increase skeletal muscle protein synthesis
Insulin Resistance training Amino acids
What is the importance of health screening
Medical information can be used to develop an exercise prescription Provides a baseline for measuring progress
What are the six basic factors of exercise prescription
Mode or type of exercise Frequency of participation Intensity of the exercise bout Duration (time) of each exercise bout Weekly volume Progression
Why is concentric strength maximized by eccentric strength
More forced produced eccentrically leads to greater gains transferring to concentric movement.
Describe isokinetic training and give one possible situation where it may be useful
Movement at a constant speed, Useful in allowing max contraction in all points in ROM
How would u measure: Muscular Strength,Muscular Endurance, Muscular Power, Aerobic Power, Anaerobic Power
Muscular Strength: 1RM Muscular Endurance: number of max reps at 1% rep max Muscular Power: electronic devices Aerobic Power: Can be tested in lab or field tests Anaerobic Power: max accumulated O2 deficit test, Critical power test, Wingate anaerobic test
What is NEAT and why is it important
Nonexercise physical activity thermogenesis (NEAT) Important cuz Planned interruption of sitting time, May prevent chronic disease
Describe electrical stimulation training and give one possible situation where it may be useful.
Pass current across muscle or motor nerve, may be used for recovery from injury or surgery
What is the minimum threshold for exercise?
Point below which no improvement occurs, For frequency, duration, intensity, Variable across individuals
During a squat, describe the concentric, eccentric and isometric contraction
Positive phase - concentric - upward Negative phase - eccentric - downward Standing - isometric
List 4 general principles of exercise training and briefly explain each
Principle of Individuality: not all athletes created equal, Genetics affects performance, Variations in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation, Explains high versus low responders. Principle of specificity: Exercise adaptations specific to mode and intensity of training, Training program must stress most relevant physiological systems for given sport, Training adaptations highly specific to type of activity, training volume, and intensity Principle of reversibility: Use it or lose it, Training -> improved strength and endurance, Detraining reverses gains Principle of progressive overload: Must increase demands on body to make further improvements, Muscle overload: muscles must be loaded beyond normal loading for improvement, Progressive training: as strength increases, resistance/repetitions must increase to further increase strength
Define progressive overload
Progressively increases stimulus as body continually adapts, Stimulates continuous improvements
Compare and contrast overtraining syndrome in the parasympathetic and sympathetic nervous systems. Which is more likely to happen with resistance training
Sympathetic: Increase BP, loss of appetite, weight-loss, sleep and emotional disturbances, increased basal metabolic rate (more common) Parasympathetic: Early fatigue, decrease resting HR, decreased resting BP, rapid HR recovery, common in endurance athlete
How is motor unit recruitment linked to improvements in muscular strength?
Synchronous recruitment leads to strength gain, Facilitates contraction, may produce more forceful contraction, Improves rate of force development, increase Capability to exert steady forces, increase Frequency of neural discharge (rate coding), strength gains may also result from greater motor unit recruitment
What is RER and what happens to submaximal values following aerobic training?
VCO2/VO2 Respiratory Exchange Ratio; Decreases at both absolute and relative submaximal intensities - Increased dependent on fat, decreased dependent on glucose
In general, why should large muscle exercises be performed before small muscle exercises
To reduce fatigue. Need assisting small muscle support to aid the large muscle exercises
Following aerobic training we see little change in submaximal CO, despite improvements in performance. Explain?
Training creates little to no change at rest/submaximal exercise. Heart rate and stroke volume counteract. So, as HR goes down, SV goes up, so there isn't much of a change in cardiac output.· Increased SV leads to increase blood/O2 to the muscle
Describe the potential fiber type changes following resistance training
Type IIx leads to type IIa transition common, 20 weeks of heavy resistance training program showed, Static strength, cross-sectional area increase,Percent type IIx decrease, percent type IIa increase
Describe the 4 stages of the continuum
Under training: minor physiological adaptations and no change in performance Acute overload: positive physiological adaptations and minor improvements in performance Overreaching: optimal physiological adaptations and performance Over training: physiological maladaptations, performance decrements, and overtraining syndrome
What is the order of the Continuum of Training Stages and what two stages are preferred to see improvements in performance?
Under-training, acute overload, overreaching, and overtraining two stages are Acute overload and overreaching
Describe plyometric training and give one possible situation where it may be useful
Uses stretch reflex to recruit motor units, Stores energy during ECC, released during CON. May be used in deep squat to jump to deep squat
What is fartlek training
Vary pace from sprint to jog at discretion, Continuous training + interval elements
List 2 adaptation differences from strength training between young and old adults
Younger: have larger gains and a higher mTOR signaling response. Older: have neural adaptations, smaller gains than younger adults, and a decreased mTOR signaling response
What adaptations occur to increase blood flow to active muscles
increase Capillarization, capillary recruitment - increase Capillary:fiber ratio - increase Total cross-sectional area for capillary exchange
What is acute overload and how is it combined with chronic load to manage performance?
acute: Avg of the day, chronic: 7-28 days
How can autogenic inhibition potentially improve muscular strength
because training can decrease inhibitory impulses, and muscle is able to generate more force; which may explain superhuman bouts of strength
Muscular endurance
capacity to perform repeated muscle contractions
What is the primary limitation to aerobic power
cardiovascular system
what is Muscle atrophy
decrease in size and wasting of muscle tissue
Describe the first step you would take when designing a program to improve anaerobic or aerobic power
first step see which is dominant to sport. Anaerobic power - Target ATP-PCr and glycolytic system, preform long sprints Aerobic power - long distance running focused on hitting the oxidative system
Using two different markers, explain how one can identify symptoms of overtraining in an individual as well as why overtraining is so difficult to diagnose
high blood urea concentration and inflammation that leads to increase in cytokines -difficult to diagnose because there are so many potential markers and it affects people differently -coaches often do not realize it until it is too late
Muscular strength
maximal force that a muscle or muscle group can generate
What are the current physical activity guidelines
moderate aerobic PA ≥30 min on 5 d/wk or vigorous aerobic ≥20 min on 3 d/wk or a combination, Muscular strength and endurance training ≥2 d/wk
Aerobic power
rate of energy release by oxygen-dependent metabolic processes
Anaerobic power
rate of energy release by oxygen-independent metabolic processes
Muscular power
rate of performing work
Design a 4-station circuit training loop covering 1000m
station 1: stretching/flexibility (run to next) station 2: core training (walk to next) station 3: HIIT (run to next) station 4: plyometrics.
Define a positive stress while training for a sport.
training that causes improvements in exercise performance