Strength Training Conditioning & Programming

Neuromuscular Junction involved in neural adaptations of resistance training:

-Better communication can occur between nervous and muscle tissue - more efficient overall -Other potential changes include: increased total area of the NMJ OR more dispersed, irregularly shaped synapses and a greater total length of nerve terminal branching (more complexity) -This adaptation is not dependent on intensity of exercise! Improvements will occur either way

Phosphagen System & Lifting

-Biggest impact on lifting -Provides energy for approximately 10 seconds -Provides ATP primarily for short-term, high-intensity activities (ie resistance training & sprinting) and is active at the start of ALL exercises REGARDLESS of intensity -Involves utilization of creatine phosphate being broken down (splitting C & P) to generate ADP to ATP

Eccentric Training benefits: & speak in regards to squat tempo training & downhill running

-Can be used to improve 1-RM & lifting ability w/lowering & an assist to raise (ex: bench press) -Squat tempo training is commonly utilized here by spending more time in the eccentric phase - resulting in greater overall affect to muscular hypertrophy -Downhill running: more time spent in eccentric phase, DOMS will be experience much more often, greater result in overall muscular hypertrophy

What are the three major energy substrates? Which energy substrate is the only one that can be used anaerobically?

-Carbs, fats, & proteins (all three will typically be active, but only will likely be dominating) -Carbohydrates {note: ketogenic endurance athletes need special monitoring & considerations. The jury is still mixed on the keto diet, but studies do point towards multiple potential negatives especially with recreationally active individuals. Examples include: LDL levels raising or decreased VO2 max performance}

Exercise Progression in Children:

-Carefully monitor each child's tolerance -Begin with light loads -Increase the resistance gradually (5-10%) -Depending on needs & goals, 1 to 3 sets of 6 to 15 reps on a variety of exercises can be performed -Two or three nonconsecutive training sessions per week are recommended -Vary the program throughout the year! You can accomplish this by volume & exercise selection if not by exercise progression {Remember that children are VERY receptive to bone modeling!}

Name a few benefits of incorporating anaerobic training:

-Improved bone density -Increased neurological improvements -Strength improvements within connective tissue -Hypertrophy -Improved recurition of motor units (size principle)

Give an example of a movement pattern that occurs with the transverse anatomical plane

-Inefficient rotational running (lacking core stability) -Golfing -Russian twists (note: anti-rotational movement exercises are now being utilized more with sport training)

The oxidative system & lifting:

-Only aerobic system -Primary source of ATP at rest and during low-intensity activities (think your marathon runners) -Uses primarily carbohydrates & fats as substrates -Prolonged/steady state forms of exercise fit in this category where oxygen supply meets your energy demand -Used for exercise lasting 3 minutes & beyond

Osteoporosis vs. osteopenia

-Osteopenia: the lowering of bone mass, more common in women than men -Osteoporosis: the clinical condition of having very brittle bones that can break more easily on minimal impact

Exercise occurring for 0-6 seconds at a extremely high intensity will use what energy system? -For 6-30 seconds very high? -For 30 seconds -2 minutes high? -For 2-3 minutes moderate? -For greater than 3 minutes low?

-Phosphagen -Phosphagen to glycolysis -Anaerobic (fast) glycolysis -Anaerobic (fast) glycolysis to oxidative glycolysis -Oxidative system

What are the three basic energy systems that exist in muscle cells to replenish ATP?

-Phosphagen system -Glycolysis -Oxidative system

Difference in a strength/power workout & effectiveness of incorporating variable resistance training in:

-Strength: slower movement pattern, VRT is beneficial -Power: short, high bursts of energy, VRT not as beneficial (Note: there is a mutual beneficial to utilizing both systems)

Glycolysis & Lifting

-The breakdown of carbohydrates (either glycogen stored in the muscles or glucose delivered in the blood to re-synthesize ATP) -The major pathway of glucose metabolism -Much slower reaction time results, more stores account for longer energy supplementation -End product of pyruvate -Takes longer to produce energy compared to phosphagen system but provided greater overall energy -Anaerobic -Provides energy for 10 seconds to approximately 2 minutes

Glycogen Depletion & Repletion

-The glycogen system is capable of depletion & needs the ingestion of carbohydrates to replenish -Repletion of muscle glycogen during recovery is related to post-exercise carbohydrate ingestion -Repletion appears to be optimal if 0.7 to 3.0 g of carbohydrates per kilogram of body weight is ingested every 2 hours following exercise -How well an athlete tolerates post workout determines the amount of carbs that will be needed. This is likely found via trial and error procedures

Difference between type 1 & type 2 muscle fibers:

-Type 1: slow twitch -Type 2: fast twitch (2 sub-types)

What are the safety recommendations for resistance training for Seniors?

-Warm up for 5-10 minutes before each exercise session -Perform static stretching exercises before & after, or both before and after, each resistance training session -Use a resistance that does not overtax the musculoskeletal system -Start VERY gradually in order to minimize DOMS -Avoid performing the Valsalva maneuver -Allow 48-72 hours of recovery between exercise sessions -Perform all exercises within a range of motion that is PAIN FREE (complete whatever ROM you can, it is okay to only be able to work with one side because of the principle of cross-education)

Two major components of muscular hypertrophy:

1. An increase in the number of myofibrils in the muscle tissue 2. An increase in the efficiency of actin/myosin binding

What are the three main adaptations involved with the sliding filament theory and strength training?

1. Increased efficiency of binding 2. More myosin fibrils present 3. Improved efficiency of SR to emit calcium (needed input for binding)

These are the components of mechanical load that stimulate bone growth: (X4)

1. Magnitude of the load (intensity); reminder, you need approximately 1/10 the force needed to break a bone to experience strength gains; known as minimal essential strain 2. Rate (speed) of loading. Ex: power exercises 3. Direction of the forces; longitudinal is required 4. Volume of loading (number of repetitions & sets)

What energy systems are aerobic (utilize oxygen)?

1. Oxidative system (Phosphagen & Glycolysis are anaerobic)

What energy systems are anaerobic (do not utilize oxygen)?

1. Phosphagen system 2. Glycolysis (Oxidative system is aerobic)

How many grams of carbs does it take to raise the blood sugar approximately 10 points?

15 grams of carbs (this is variable)

What is the standard rest needed with heavy lifting in order to the muscles to totally recover?

3-5 minutes between sets

At what age do we begin to experience losses in both bone diameter as well as bone density? What can minimize these losses & why?

35; strength training helps to minimize {Note: you have until the age of 35 to make your gains and set yourself up for good health later in life! Take advantage of it, you sexy slices}

Muscular hypertrophy in strength training programs occurs after what time period?

8-10 weeks (before all gains are due to neurological adaptations)

Glycolysis:

A metabolic process that breaks down carbohydrates and sugars through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP -Supplies energy for approximately 10 seconds - 2 minutes -Anaerobic

Hyperplasia

A muscular adaptation resulting in an increase in the number of muscle fibers via longitudinal fiber splitting -occurs & is observed occurring in animals (but not humans) -MAY occur for humans, more research required. Trained athletes DO have more fibers than the average untrained individual, but isolating this occurrence is difficult due to the multivariate components. Could be something they are born with, but also could occur as a result of training

Muscular hypertrophy

A muscular adaptation which refers to muscular enlargement from an increase in the cross-sectional area of the existing muscle fibers (belly of the muscle). Breaking down muscle fibers & forming micro-tears is the cause of this occurrence, as the fibers are rebuilt, they are rebuilt stronger. Typically will occur via reaching DOMS after hitting EMID threshold.

Bilateral deficit

A neural adaptation involved in anaerobic training and shown in electromyography studies. Involves being weaker bilaterally: we are able to lift more unilaterally. Another neurological phenomenon we do not yet understand, can overcome or minimize with training. Although there is still a benefit to training unilaterally, training bilaterally is typically more effective and higher recommended

Norepinephrine

A neurotransmitter involved in arousal, as well as in learning and mood regulation

Glycolysis occurs in 2 forms:

Anaerobic (can be sustained approximately 10 seconds to 2 minutes) & aerobic (with sufficient oxygen, can be sustained indefinitely)

In bone modeling, what type of force stimulates bone deformation & subsequent remodeling to occur?

Application of a longitudinal force Ex: barbell squat

What is the optimal carbohydrate repletion level to be ingested following every 2 hours post exercise?

Approximately 0.8 - 3.0 g carbohydrates for every kilogram of body weight

How long will the body's CP stores be able to sustain the body at maximal exertion

Approximately 10 seconds, used in correspondence with phosphagen system. This time can include variation dependent on athlete type

Synergist Muscle & Example

Assists the prime mover Ex: Brachialis in bicep curl

Parasympathetic overtraining

Associated with excessive aerobic training. With affected athletes, it is important to focus on sympathetic recovery techniques such as low intensity active recovery options. -Common symptoms include: depression, decreased heart rate, fatigue, or decreased performance. Opposite from sympathetic overtraining, affected individuals usually have undisturbed sleep, can maintain a constant weight, and have the capacity to recover well from normal training

Traumatic Brain Injury (Special Populations)

Associated with the field of neurology, injuries associated are known as traumatic brain injuries (TBI's). Generally will need a 16-18 month recovery window because the neurological pathways are shot. Too much too soon with training may result in weakness (hard to explain why) -VERY prone to mood disorders, however, these are less likely if client is being treated regularly; usually these result in severe cases, cases that are neglected -Risk of re-injury is actually X3 higher if someone has already had a TBI, be very cautious! {Fun fact: concussions are actually low level TBI's}

Multiple Sclerosis (special populations)

Associated with the loss of myelin, the fatty material the insulates nerves (propagates the neural impulses). Also reduces the speed of neurological conduction, interfering with coordinated movements. Strength training can be utilized to improve quality of life (ADL's) and should be focused on functional/ROM exercises, machines (and potentially free weights). Because of the differing degrees of the disease, it is highly variable how day-to-day strength and abilities for the client will be

Where does bone growth occur?

At the epiphyseal plates of long bones

What can affect the 3-5 minute period of muscle generation between exercise sets?

Athlete types, for example: a cross country runner may need a longer recovery time than a weight lifter. This is due to the lower proportion of type 2 muscle fibers which recover faster than type 1 fibers will. This increased recovery time is due to type 2 fibers holding more creatine phosphate which allows the muscles to speed their recovery

What type of training is best for elderly individuals?

BOTH aerobic AND anaerobic exercises are beneficial, but ONLY resistance training can increase muscular strength and muscle mass. Although aging is associated with a number of undesirable changes, older adults CAN still get stronger

Obesity (special populations)

Bariatric refers to the study, treatment, and prevention of obesity. 2/3 of our population is now currently overweight or obese with non-exercising adults losing 5 lbs of muscle every decade while simultaneously gaining 15 lbs of fat. Paired with poor diet, these values are even worse -Keep training for these people simple, doable, and attainable. Focus FIRST on volume to increase caloric expenditure

Diabetes blood sugar checks

Be extra cautious checking blood sugar of these groups before and after exercise! Before an exercise session begins, blood glucose levels should be (legally) above 100 and (legally) after above a 90. It is important for someone new to exercise to learn how their body responds to exercise and how to properly check and monitor these levels with exercise -Exercise lowers blood glucose (insulin-like effect) -To raise these levels, have snacks on hand. Exs: glucose tablets, Gatorade, general carbs, etc. -In general, BP will raise 10 points for approximately 15 grams of carbohydrates

Why is the valsalva so effective?

Because of the rigid ball of fluid that forms around the core that works to stabilize the lower back

Diabetic strength training guidelines

Benefits incurred from both aerobic & anaerobic training. Recommended values: 2-3 times/week, starting with 1 set of 10-15 reps. Focus on the more metabolically active, major muscle groups (8-10 exercises total)

What are the special considerations in regards to the valsalva maneuver? What should these clients do instead?

Breath holding causes blood pressure to rise substantially short term which can be very dangerous for special populations. -Instead: exhale during the lifting of the resistance (concentric) and inhaling (eccentric) during the lowering phase are typically recommended. Ex: with squatting, inhale as you lower & exhale to return to starting position -Population to avoid: those with metabolic/cardiac considerations, cue to exhale concentrically {fun fact: this is why cardiac patients may come in during the winter months with chest pains. While shoveling & unintentionally bearing down, blood pressure can rise to dangerous levels}

Why are breathing patterns so important with exercise/lifting?

Breathing is vital to lifting safety, in particular the valsalva maneuver can be incredibly beneficial to the general population in regards to resistance training & performance

Why is it important to consider anatomical planes while training a client?

By understanding what plane of motion the client most commonly uses, you can train most efficiently & maximize overall programming procedures

How is creatine phosphate utilized?

C is split from P to generate ADP and finally to create ATP

Combination Training & considerations

Combination training is beneficial for a variety of neurobiological reasons & is performed by adding aerobic endurance training to the training of anaerobic athletes in order to enhance recovery (because recovery relies primarily on aerobic mechanisms) -Ex: a pro strength training may add in running -MAY reduce anaerobic performance capabilities particularly in high-strength, high-power performance -This decrease in performance is variable BUT much more substantial w/pro level athletes/high volumes of aerobic exercise added to program -In regards to the opposite (marathoner adding resistance), no negative affects have been observed on VO2 max performance/overall aerobic performance

Which is used to measure 1-RM: concentric or eccentric phase of muscle contraction?

Concentric phase because it is the weaker form of contraction; using eccentric is too multi-variate to isolate someone's true strength/would impose safety considerations. For 1-RM's, the full movement at the joint is measured for 1 repetition

Open heart surgery patients (special populations)

Considerations: working towards 2-3 sets of 10-15 reps with low weights first. Difference in recovery times between HBG bypass or the microscopic surgeries is substantial -Bypass surgery (traditional surgery) patients: marked by an 8-week recovery period with cardiac rehab beginning after 1 week and no lifting over 10 lbs for 4 weeks - known formally as the traditional sternotomy -Microscopic surgery (new method) patients: Surgery performed in through the ribs, minimally evasive, although not everyone is a candidate for. Will need to avoid lifting 5-10 pounds for 2 weeks - known as the MIC {Note: for those who have undergone the traditional surgery and complain of clicking in sternum, cease exercise. May need to extend the no lifting period go back into the OR}

Overtraining

Defined as excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury (which often results in a lack of sufficient rest, recovery, and perhaps nutrient intake) -The first changes to occur are psychological! These corresponds with a decreased desire and/or joy involved with exercise. This is due to a excessive amount of epinephrine & epinephrine release

Osteoporosis (special populations)

Defined as having brittle bones that can break with more minimal impact, clinical condition more common in men than women. -Bone deformation begins to decline after 35 years of age which can be slowed via strength training -Menopause can have a significant affect on: women experience a 3-5 year period of accelerated bone loss following. The ONLY way to decrease this is via an estrogen replacement treatment, which does come with many negative side affects. Strength training will not slow this process down :'( -Flexion vs. extension exercises: reaching MES is still a goal, but can be difficult to achieve. Avoid painful movements, but complete exercises with as full of a ROM as you can. Ex: even quarter squats can be beneficial to a client. With osteoporosis of the spine, avoid flexion! This can increase the risk of vertebral fracturing -Recommended intensity: 75% of 1-RM or using 7/10 on the RPE as a subjective measure of intensity

Isometric Muscle Contraction & Example

Develops tension at the muscle without changing length; concentric & eccentric forces are equal; no movement is occurring at the joint angle Ex: standard plank hold

Isotonic resistance training is better described as:

Dynamic constant external resistance training (DCER)

Which is stronger: concentric or eccentric muscle contraction? By how much?

Eccentric muscle contraction is approximately X2 as strong as concentric muscle contraction

What should absolutely be avoided for a client with osteoporosis in conjunction to weight lifting?

Exercises involving flexion of the spine -These exercises increase the risk of spinal vertebral fracturing. However, a combination of MILD spinal flexion & spinal extension may prove beneficial. Proceed w/extreme caution! Ex: stability ball crunches.

What is an anti-rotational movement exercise?

Exercises that build strength & stability while resisting or preventing rotation. Helps train the body to avoid movements of rotation that compromise proper movement patterns/safety. Common with functional exercise training programs

At rest, 70% of ATP comes from which energy substrate?

Fat

What is the primary anatomical plane occurring with an athlete who is sprinting? What are examples of this movement pattern?

Flexion & extension; occurring in sagittal plane

Strength training with the obese population

Focus on non-weight bearing exercise. You need to consider if machines safety accommodate larger frames! (Bariatric friendly equipment) Ex: most treadmills only accommodate 350 lbs, while Bariatric treadmills (Woodway) holding up to 1000 lbs walking or 500 lbs running -Again, increasing caloric expenditure, at least initially, should be a primary goal of programming -Psychological issues will be very common and may need addressing. Not overwhelming your client is vital! They will likely be seeing multiple health care professionals, if they become overwhelmed, exercise will be the first to go -Don't forget cardio! (They need cardio & strength training)

The frontal plane slices the body into what quadrants? What is an example of a movement pattern that occurs here?

Front & back; abduction & adduction (common in jumping jacks)

What is the primary anatomical plane that should be studied in correspondence with jumping jacks? What movement patterns occur with this exercise?

Frontal plane; abbuction & abduction

What exercises are best for the obese population?

Functional exercises, keep them simple! All you really need at 6-8 exercises utilizing major muscle groups (they will be more metabolically active) for 2-3 days/week. At least with 1 set of 12-15 reps to near fatigue should be used -Maintenance is key! Keep it fun, keep it simple, keep them motivated for overall success

Strength training in children (pre-puberty)

Gains in this population are caused by neurological adaptations/changes. Visual change occurrences typically due to changes in body composition. (Reference NSCA strength training article for more information)

What are some ways to record strength improvements in the advanced age population other than the standard 1-RM test which may be contraindicated

Grip strength, balance, stair climbing ability (ability/speed/amount stairs climbed), RPE (keeping weight the same in this case), walk test

Anaerobic training & electromyography studies involved in neural adaptions of resistance training: (x2 components)

Include cross-education & bilateral deficit

Bone deformation (slight bending) results in:

Increase in bone size/bone strength

The extent to which each of the three energy systems contributes to ATP production depends primarily on the _______ of the muscular activity and secondarily on the _______. At no time during either exercise or rest, does any single energy system provide the complete supply of energy.

Intensity; duration

What is the most important determinant of energy system utilization? What is the secondary determinant?

Intensity; duration

Sympathetic overtraining

Involved this anaerobic training (ie strength training). Marked by the psychological effects of: decreased desire to train, or decreased joy from training -Acute epinephrine & norepinephrine levels increase beyond normal exercise-induced levels (formally referred to as sympathetic overtraining syndrome) -Performance decrements, although these occur too late to be a good indicator overtraining is occurring. By the time this is happening, overtraining has been happening for some time.

Variable resistance training (VRT) & Example

Involves equipment with a lever arm, cam, or pulley arrangement that varies the resistance throughout the exercise's ROM -Goal is to match the strength curve of the muscle, although we now know that often times this is ineffective EX1: standard strength training machines (okay) EX2: using chains/bands (much better at matching strength curve of movement pattern)

Dynamic constant external resistance is also known as what?

Isoinertial

What are growing pains in children & what are they caused by?

Kids are very prone to overtraining. Growing pains are actually the slight weakening of CT as they mature at different times. USUALLY growing pains are just sympathetic (anaerobic) overtraining.

The sagittal plane slices the body into what portions? Also provide an example of a movement pattern that occurs

Left & Right; flexion & extension (commonly seen in sprinting)

Eccentric Muscle Contraction & Example

Lengthening of the muscle with contraction under tension (applied force); approximately 2X as strong as concentric muscle contraction; typically seen in the extension phase of exercise Ex: down phase of bicep curl

Older adults (special populations)

Many age-related changes occur in musculoskeletal health: -Bones become more fragile w/age because of a decrease in bone mineral content that causes an increase in bone porosity After age 30: (peak bone density has already been achieved) -Decrease in the cross-sectional area of individual muscles -Decrease in muscle density -Increase in intramuscular fat (visceral fat) (and according to the size principle, it becomes harder to recruit type 2 muscle fibers) -Start losing the ability to clear lactate, meaning they will be more prone to DOMS (proceed gradually with exercise progression

What must be reached for improvements in bone health?

Minimal essential strain (MES) or approximately 1/10 the force needed to break the bone. This is difficult to quantify, and varied person to person, however, usually experiencing DOMS means you have achieved MES -The best approaches to reaching include: structural & weight bearing exercises (typically that are multi-joint)

Less recovery time corresponds with _______

More stores of creatine phosphate within type 2 (fast twitch) muscle fibers

What are the most critical types of exercise for bone health?

Multi-joint, structural weight training (could include a combination of machines/free weights)

What are the two primary muscular adaptions?

Muscular hypertrophy & hyperplasia

Can heavy lifting cause diseases of the bones?

NO! IF done correctly (this is key homie) strength training WILL NOT cause diseases of the bones and may instead help PREVENT them for occurring at all {Note: wow}

Epinephrine

Neurotransmitter secreted by the adrenal medulla in response to stress. Also known as adrenaline.

Isometric muscle contraction occurs when the muscle is under tension & __________

No change is occurring at the joint angle

What is peripheral neuropathy?

Numbness in extremities; puts clients at a high fall risk. Avoid treadmills, ellipticals, weights for these clients. Improper fitting socks and shoes with this condition have potential to cause blisters or even amputations. These clients should also be seeing podiatry regularly. Typically seen in later in life diagnoses, primarily with those who don't take good care of themselves

Antagonist Muscle & Example

Opposes the prime mover & acts to stabilize in a movement Ex: Triceps in a bicep curl

What is the only special population group where exercise will not significantly impact the quality of life?

Parkinson's Disease

Which energy system will be active at the start of all exercise regardless of intensity?

Phosphagen system (10 seconds)

Which energy system provides the greatest impact with lifting?

Phosphagen system (approx 10 seconds)

What type of correlation exists between bone mineral density (BMD) & strength training?

Positive correlation {Note: this can be utilized in a therapeutic setting}

Force production & Recruitment of electrical threshold have what association? (size principle)

Positive correlation; as force increases, more and more motor units will be become active

What is the biggest factor exercise can have on those with Type 1 diabetes?

Potential lowering of the needed insulin doses

Agonist Muscle & Example

Prime mover of a muscle; takes the lead in any given movement Ex: Bicep in a bicep curl

Youth resistance training (special populations)

Program design considerations include: quality of instruction and rate of progression and should focus on skill improvements, personal successes & having fun -Increase GRADUALLY, at a rate of no more than 5-10% (for reference, adults can increase at up to 20%) {Note: many local areas have ST programs for youth as the negative stereotype of kids & ST is being improved upon. For example, Holmen has the NASTIE program}

What is the first warning sign that an athlete is experiencing over-training of exercise?

Psychological changes such as decreased joy or desire involved with exercise. Corresponds with decreased epinephrine & epinephrine release.

Dynamic Constant External Resistance Training (DCER) & Example

Resistance lifted is held constant; correctly describes exercises using free weights and some weight training machines -The weight stays the same but the TENSION changes -Also known as Isoinertial -Traditionally (but incorrectly) known as isotonic exercises -Ex: resistance training w/free weight dumbbell press

Fiber size changes of strength training & muscular adaptations:

Resistance training results in increases in BOTH Type 1 (slow twitch) & Type 2 (fast twitch) muscle fiber area -Type 2 fibers have GREATER increases in size than type 1 fibers -Type 2 can hypertrophy to a much greater size (and again, this is due to CP store availability)

Adaptations of tendons, ligaments, and fascia to anaerobic training:

Results from mechanical forces; this is the primary reason due to the forces created with exercise. The degree of tissue adaptations is proportional to the intensity of exercise. You NEED a high intensity (although neurological adaptations occur from BOTH high & low intensity exercises) for CT improvements -Consistent anaerobic exercise that exceeds the MES threshold stimulates positive CT changes {Reminder: heavy lifting, if performed correctly, does NOT cause diseases of the bones}

Parkinson's Disease (special population)

Results in a reduction in dopamine levels causing tremors, rigidity, or gait abnormalities. Usually occurs in those over the age of 50; Parkinson's is a chronic and progressive neurodegenerative disorder. Fine motor skills will deteriorate first progressing into self care abilities. -It may become hard to take the first steps of walking -May later on affect speech -ST does NOT SLOW the disease progression. Exercise does provide, however, benefits through socialization -Exercise here should be focused on bands/ROM exercises

I'm tired.

Same. Get back to studying, ik you've been procrastinating.

Loading what 2 areas of the body helps prevent/delay onset of arthritis & osteoporosis & why?

Spine & hips; exercises that load these areas are structural meaning that they help prevent new bone formation & strengthen these vital areas of the body. -Power exercises fit into this category well & are very beneficial -Ex: squats w/barbell {Note: if a client already has these conditions, treatment & exercise can be very difficult, and ST will not be as beneficial as it is before someone has developed one or more of these problems. A good rule of thumb to use is as much exercise as possible, using pain as a guide}

What exercises are best to be used in improving bone health? Can these improvements be targeted & how?

Structural & weight bearing exercises are best, typically that are also multi-joint. Mechanical loading can be targeted, and is best if placed on the spine & the hips for later prevention of osteoporosis

Phosphagen system:

Supplies energy very quickly and is the primary source of energy for very high-intensity exercise -Supplies last for approximately 10 seconds -Breakdown of creatine phosphate stores for energy -Anaerobic

What is sympathetic over-training vs. parasympathetic over-training?

Sympathetic overtraining relates to excessive amounts of anaerobic PA such as weight training while parasympathetic overtraining relates to excessive amounts of aerobic PA such as running

An untrained individual will only utilize approximately 70% muscle fiber recurition. With strength training, this percentage can be increased & efficiency can be maximized

Thanks, Jayne (Np dawg)

Bone modeling:

The application of a longitudinal weight-bearing force causing the bone to bend, creating a stimulus for new bone formation at the regions experiencing the greatest deformation (slight bending of bone) -Osteoblasts lay down additional collagen fibers -Previously dormant osteoblasts migrate to the area experiencing the strain -The collagen fibers become mineralized, and the bone diameter effectively increases {Note: you are capable of targeting specific areas of the skeletal system for this modeling process}

What is correct standard anatomical plane?

The body is erect, the arms are down at the sides, and the palms are facing forward

What does it mean for a facility/piece of equipment/program to be "Bariatric friendly"

The facility/program/equipment will be able to safety support an obese client and be totally function for them to utilize

Children & Growth (special populations)

The growing child will go through puberty, which changes everything. It is vital to remember that children do NOT grow at a constant rate, this can cause different occurrences, such as growing pains (again, just CT maturing at different times, or sympathetic (anaerobic) overtraining) -Growth in children's bones occur at the epiphyseal (growth) , damage to these plates is usually do to blunt force trauma, NOT strength training -In boys, peak gains in strength velocity occur about 1.2 years after peak height velocity (growth spurt); in girls this is more variable, but will likely occur sometime after reaching peak height velocity -On average, peak strength is usually attained by the age 20 in untrained women, and between the ages of 20-30 in untrained men. Height is usually achieved by age 14 for boys & by age 12 for females (but this again is more varied)

Cross-education

The neurological adaptation with anaerobic training seen via electromyography studies. Involves training one side of the body & still seeing strength improvements on the untrained side. These can account to up to 22% strength improvements on the side of the body you do NOT train. Can be very important/beneficial in injury recovery, rehabilitation

What is the only population where static stretching is not contraindicated to perform prior to a workout? (But ONLY following dynamic warm-up exercises)

The older population; again, this is the only population where research can find a benefit to -Reasoning is unknown

Female Athletes (special populations)

The only major sex difference with strength and power output is that men typically have more muscle mass. The quality of this muscle is the same although men and women have different body compositions. -In terms of absolute strength, women generally have 2/3 the strength of men, relatively speaking, however, no difference Ex: 85% 1-RM for M vs. W is the same, where women will actually be lifting 2/3 that of men in lbs -Women can strength train at the same rate as men -Women more prone to ACL injuries (due to hip, hormonal, and soft tissue differences)

Oxidative System:

The primary source of ATP at rest and during low-intensity activities (carbs,fats) - provides long term energy -Contains the Kreb's cycle -Aerobic

What does muscle damage result in?

The rebuilding of muscles w/hypertrophy

Cori cycle

The removal and recycling of lactic acid by the liver; liver converts lactic acid to pyruvic acid; glucose is released to recharge muscle glycogen reserves

What is exercise induced muscle damage? (EMID)

The threshold that needs to be reached in order for an individual to experience strength gains; hard to quantify, but you can typically no you've reached this if you experience DOMS

What is the valsalva maneuver & how does it work? Is it safe?

The valsalva consists of holding one's breath while attempting to exhale with a closed glottis; this forms a protective ball of fluid within the lower abdomen. Can be vital in regards to lifting as a safety measure as it stabilizes the lower back via "bearing down" -Major consideration: breath holding causes blood pressure to rise substantially short term, this can be very dangerous for some populations -Safe for general population to utilize

Sliding filament theory:

Theory on the mechanism for muscle contraction; involves actin & mysoin. Tropomyosin covers myosin heads & prevents constant binding. As calcium is released, it binds to troponin which forms a complex, tropomysoin leaves the myosin head & binding can occur. Shortening towards the M-line.

Which program provides the client with the biggest strength gains and why? (program A or program B) -PA: frequency of X3/week, 2X10 w/7 exercises -PB: frequency of X2/week, 3X10 w/7 exercises

They are the same because they provide the same training volume of 420

How do chains work in a standard bench press as a form of variable resistance training (VRT)?

They help match the natural form of movement's strength training curve. At the bottom of the movement, chains are collected on the floor (less tension), during the up phase (concentric), chains lift from the floor and allow for an increased tension on the lifter. Helps to maximize workout

Which of the following is the most important in regards to strength training? (Which brings about maximal strength gains?) -Training frequency -Volume -Number of sets

Training volume

What is the most important factor in regards to training?

Training volume has the biggest impact; provides the greatest impact on strength gains. Volume is more important than ANY other training variable (ie training frequency, or number of sets)

Trainabilty of children (special populations)

Training-induced gains vs. normal growth and maturation are hard to isolate. You would need a high volume program to make a claim about the strength training actually causing an increase in strength. Children's high risk of overtraining would also be something to consider (anaerobic/sympathetic overtraining) -Strength gains of roughly 30%-40% have been typically observed in untrained preadolescence children following short-term resistance training programs - due to neuromuscular adaptations/changes in body composition -Continuous training is needed to maintain strength gains

Diabetes (special population)

Two types: Type 1 (genetic) & Type 2 (lifestyle) -Type 1: Born without the ability to make insulin, utilization of an insulin pump for day-to-day living. Exercise for these clients is still great, but cannot change actual chronic condition -Type 2: (typically) lifestyle caused insulin resistance. This can become Type 1 w/neglect. Exercise can make insulin usage more efficient and is important for this group because of the insulin-like affect exercise can cause

What type of muscle fibers will endurance athletes have a higher proportion of?

Type 1 muscle fibers (slow twitch)

Hypertrophy has a greater potential in which type of muscle fiber? Why?

Type 2 (fast twitch) muscle fibers due to the greater CP stores

What type of muscle fibers will lifters have a higher proportion of?

Type 2 muscle fibers (fast twitch)

Why is Dynamic constant external resistance training (DCER)/Isoinertial no longer known as Isotonic exercise?

USED to call ALL dumbbell & machines isotonic; however this is counter-indicated by the dumbbell curve of lifting. The traditional definition defined a muscular action in which the muscle exerted a constant tension (like a plank), however, this is clearly not seen by DCER when tension will change throughout the movement pattern

Marker of Diabetes

Uncontrolled blood sugar

The transverse plane slices the body into what quadrants? What movement pattern typically occurs here?

Upper & lower; rotational movements

Concentric Contraction & Example

Used with full movements to measure 1-RM, shortening of the muscle as it contracts w/an applied load; decreasing of the joint angle; typically flexion phase of movement Ex: up phase of bicep curl (elbow flexion)

Osteoporosis & strength training

Weight bearing exercise is vital in the prevention of osteoporosis! This doesn't necessarily have to even meaning strength training, exercises such as running are also great additions -If a client already has (or just in general) using pain as your guide is the safest approach. As always, start slow & build

Size principle of motor recruitment & Pro lifter adaptations

With heavy resistance training, all muscle fibers get larger because motor units are recruited in sequential order by their size to produce high levels of force. -In advanced lifters, the central nervous system may adapt by allowing recruitment in non-consecutive order, by recruiting larger ones first to promote great power or speed in a movement -this is a neurological adaptation

Resistance training for female athletes

Women are capable of increasing their strength at the same rate as men. However, it is important to be aware of the increasing incidence of knee injuries in female athletes, particularly in sports such as soccer and basketball -Incorporating plyometric, or lateral movements are beneficial and have the ability to improve soft tissue health/strength as well as protecting the ACL which is SIX times more likely to cause problems in W than M, often times from changing direction, most occurring in non-contact settings

Can fat as an energy substrate be naturally replenished?

Yes

Can women of an advanced age still improve bone strength? (study reference)

Yes! According to a study conducted with women 87-96 years of age, strength gains were recorded.

Will ceasing a resistance training program result in losses to bone density or bone diameter?

Yes, but these changes will be slow. It takes time for the diminishing effect to occur on bone health. However, use it or lose it as the saying goes ¯\_(ツ)_/¯

Do all muscle fiber types have the potential to hypertrophy?

Yes, but type 2 fibers have more potential. With an increased ability to store creatine phosphate comes an increased ability to hypertrophy (increasing that 1-RM)

What population group is the most receptive to improvements in bone mineral density (BMD) as well as connective tissue (CT) improvements?

Youth

The glycogen system is capable of depletion and needs ____ ingestion to replenish?

carb

Strength training increases the efficiency within our: ________ _______

energy systems

The size principle is an example of a: ___________ ____________

neurological adaptation

The first 6-8 weeks of strength training program may produce strength gains. These are a result of:

neurological adaptations, NOT muscular hypertrophy

With heavy resistance training, all muscle fibers get ________ because motor units are recruited in a _______ _________ by their size to produce high levels of force

recruited; sequential order