Test 3 Activities chapt. 9 + 10

I did too much too soon and I ended up pulling my hip flexor muscle.

(violates!) Moderation principle

I started this new training plan that is going to get me in shape super fast. In the morning I run 3 miles and then I go to the gym and lift for a few hours. I do this on Monday's, Tuesdays, Thursdays, and Fridays.

(violates!) Moderation principle

I have a routine I like and I don't change it. I like to do the leg press machine with 50 lbs for 3 sets of 10.

(violates!) Overload principle

I'm frustrated that I'm not getting stronger because I lift once a week and I've been lifting for 10 weeks.

(violates!) Overload principle

We've had a practice every day for the past 2 weeks and I'm starting to get a sore throat.

(violates!) Recovery Principle

I'm frustrated that I'm not getting stronger in the overhead press. I lift 75lbs for 5 sets of 5 every workout.

(violates!) overload principle

Once the body has adapted to a certain amount of stimulus (stress), an overload must be used to reach a higher level of fitness. If the stimulus remains the same, the fitness level remains the same

Accommodation principle

The changes at physiological levels that allow the trainee to cope with the demands of their training

Accommodation principle

When I first started it was really tough to lift 60lbs for 3 sets of 10, but now it feels easy!

Accommodation principle

Reduction in the coactivation of _______ muscles.

Antagonist

I don't think I'm going to make the goal I set for myself early on. The first 3 weeks I added 20lbs each week, but in weeks 4-8 I averaged only 10lbs per week. My goal was based on 15lbs every week until week 8

Diminishing returns principle

I run 5miles 3 days each week. In the beginning I was cutting like 30 seconds off my time, but now I'm struggling to cut even 1 second.

Diminishing returns principle

Every athlete responds differently to the same training activities. / Training response is influenced by maturity, pretraining condition, genetics, gender and race, diet and sleep, environmental factors, and motivation.

Individual Difference principle

I play tennis with my brother 2x a week, but he is getting better than me

Individual difference principle

Training is a slow, gradual process, so give athletes time to progress / avoid overtraining, make training fun, promote a positive attitude towards training, and don't use training for punishment!

Moderation principle

Recruitment of additional _____, though not necessarily synchronously

Motor units

It is postulated that individual _______ have the capacity to divide and split into two daughter cells, each of which can then develop into a functional muscle fiber.

Muscle Fibers

Though the hypertrophy might not have been significant enough for Samantha to observe, she might have experienced slight hypertrophy because of an increase in the ________ of muslce fibers (fiber hyperplasia)

Number

Athletes must do more than what their bodies are used to doing to improve fitness levels

Overload Principle

Continually increase physical demands to overload systems

Progression (overload) principle

I don't lift 2 days in a row

Recovery principle

I take a day off after any of my high intensity sessions

Recovery principle

Sufficient rest time allows the body to repair completely, which means repair broken tissues and make physiological adaptations, better preparing the body for a similar stimulus in the future.

Recovery principle

During the season I was able to bench 275, but during the off season my bench went down to 225. I'm looking forward to getting back in the gym and lifting again.

Reversibility principle

I lift in the off season because I worked hard to get where I am and I don't want to loose it.

Reversibility principle

I run in the off season because I worked hard to get where I am and I don't want to loose it

Reversibility principle

When athletes stop training, fitness gains disappear, usually faster than they were gained.

Reversibility principle

_________ cells, which are myogenetic stems cells involved in skeletal muscle regeneration, are likely involved in the generation of new muscle fibers. These cells are typically activated by muscle stretching an injury, which might occur during intense resistance training.

Satellite cells

Fiber hypertrophy is an increase in the _____ of existing individual muslce fibers and could be caused by more myofibrils, more actin and myosin filaments, more sarcoplasm, more connective tissue, or any combination of these.

Size

Train the energy system and muscles as closely as possible to the way they are used in your sport

Specificity Principle

I play pick-up basketball 2x a week, but I'm not getting more fit for the soccer team I play on.

Specificity principle

Individual fiber hypertrophy appears to result from a new increase in muscle protein synthesis and might be related to levels of ________

Testosterone

Change-up training intensity to accommodate recovery / use a training cycle (periodization) over the course of the year.

Variation principle

I lift 3x a week on M/W/F. Monday's session is a maximum effort and is hard. Wednesday's are a medium efforts and Friday's are easy.

Variation principle

I'm on the cross country team and my coach has us on a weekly training plan that has particular runs that he calls a medium, a hot, and a fire run. The fire run is really hard, the hot run is hard, and the medium run is kind of easy, but not super easy.

Variation principle

Last week we worked on hypertrophy. This week our focus is on strength and next we work on conversion to power.

Variation principle

I've added an extra minute of running each week. I started at 10 minutes and now at the end of the semester I'm up to 25 minutes.

[progressive] overload principle

Unfit athletes make faster gains in fitness levels than more fit athletes. As athletes become fit, fitness levels will not continue to improve at the same rate

diminishing returns principle

Changes in morphology of neuromuscular junctions that might relate to a muscle's ________ - producing capacity.

force-producing

Increase in the rate coding of ________

motor units

Muscle hypertrophy occurs primarily as a result of an increase in __________

muscle cell size

Gradual _______ or counteraction of the inhibitory impulses of the Golgi Tendon Organs

reduction

Changes in the connections between motor neurons located in the spinal cord, allowing motor units to act more _________ which facilitates contraction and increases the muscle's ability to generate force.

synchronously