Ch. 5 Adaptations to Anaerboic Training Programs

Do trabecular bones or cortical bones respond more quickly to stimuli?

trabecular bones

Which fiber type are there always greater increases with in resistance training? type I or type II

type II

True or False Doing resistance training consistently improves the acute hormone responses to aerobic workouts.

True

True or False Resistance training improves running economy, spring speed, swinging & throwing velocity, vertical jump, tennis serve velocity, and kicking performance.

True

True or False With resistance training, ventilation is significantly elevated during each set, but elevation is greater during the first minute of recovery.

True

Does power training increase or decrease force output?

increase

Does tendon stiffness increase or decrease as a result of resistance training?

increase -heavy loads (80% 1RM) increase stiffness -light loads (20% 1RM) do not

Do ATP stores increase or decrease as they adapt to resistance training?

increase in ATP stores

Do glycogen stores increase or decrease as a physiological adaptation to resistance training?

increase in glycogen stores

Do creatine phosphate stores increase or decrease as a physiological adaptation to resistance training?

increase in stores of creatine phosphate

What is parasympathetic overtraining syndrome?

increased parasympathetic activity at rest w exercise

Is an increase in number of mitochondria a skeletal muscle adaptation during anaerobic training?

yes

With overtraining, are psychological changes observed before performance dips?

yes

What is the term for "when muscle fibers contract, signaling increases, this response increases muscle protein synthesis and growth"? the 'creation' of what

myogenesis

How can athletes stimulate bone formation?

-Use exercises that directly load particular regions of the skeleton. -Use structural exercises to direct force vectors through the spine and hip and allow the use of greater absolute loads in training. -Overload the musculoskeletal system and progressively increase the load as the tissues become accustomed to the stimulus. -Vary exercise selection to change the distribution of the force vectors to continually present a unique stimulus. -select multijoint, structural exercises, that involve many muscle groups at once (avoid isolated single-joint movements) -use both heavy load exercises and ballistic or high impact exercises to expose bone to different intensities of force

What happens to collagen fibers when contributing to strength and size increases in tendons? ( 3 )

-increase in fiber diameter -increase in # of fibrils -increase in packing density of fibrils

What are the 3 muscular adaptations of anaerobic training?

-increase in fiber size -fiber type transitions -enhanced biomechanical components

Gains in maximal strength and power of agonist muscles are generally associated with... r r f s n f

-increase in recruitment -increase rate of firing -greater synchronization of neural firing

Exercises to stimulate bone growth should involve what 3 things?

-involve multiple joints -direct force vectors through spine and hip -apply external loads heavier than those w single joint assistance exercises

How athletes can stimulate bone formation?

-magnitude of load (intensity) -rate (speed) of loading -direction of forces -volume of loading (# of reps)

What specific tendonous changes contribute to strength and size increases?

-more covalent cross links in a hypertrophied fiber

Resistance training upregulates androgen receptor content how many hours following workouts?

48-72 hours

During a set of resistance exercise, stroke volume and cardiac output increase mostly during which phase of exercise?

eccentric phase

What is the time course for bone adaptations?

6+ months

When one is performing a box to box plyometric drop jump, in order to generate sufficient force in a limited amount of time (<200 ms), which muscle fibers are bypassed through the principle of selective recruitment? A. I B. IIa C. IIx D. IIc

A. I

What happens to the motor cortex activity when force levels increase and when we learn new movements? A. increases B. decreases

A. increases

The principle that governs the recruitment/decruitment of motor units in an orderly manner is called what: A. size principle B. law of synchronization C. rate of firing neurons

A. size principle

What 3 "stores" in the body increase as a result of physiological adaptations to resistance training?

ATP stores creatine phosphate stores glycogen stores

anaerobic training requires what to be generated at a faster rate than the aerobic energy system is capable of? A. Oxygen B. ATP C. glycogen

B. ATP

Bone diameter increases as ______________ fibers become ___________________. A. elastic, stronger B. collagen, mineralized C. glucose, hardened

B. collagen, mineralized

Following prolonged periods of detraining in elite strength/power athletes, which of the following physical characteristics will likely show the largest reduction as a consequence of the removal of an anaerobic training stimulus? A. total fat mass B. fast-twitch fiber cross-sectional area C. slow-twitch fiber cross-sectional area D. total Type of I muscle fiber content

B. fast-twitch fiber cross-sectional area

What is the term for an increase in muscle fiber numbers due to longitudinal splitting of fibers? A. hypertrophy B. hyperplasia C. dehydration D. neuromuscular fatigue

B. hyperplasia

The interface between the nerve and skeletal muscle fibers is called what? A. motor neuron B. neuromuscular junction (NMJ) C. crossbridge

B. neuromuscular junction (NMJ)

What occurs as a neural adaptation with long term resistance (anaerobic) training programs? A. faster firing B. reduction in inhibitory mechanisms C. higher conduction signals

B. reduction in inhibitory mechanisms

When is selective recruitment critical? A. when it is a high intensity long duration exercise session B. when force production is required at very high speeds for the expression of muscular power C. when there is not enough oxygen present

B. when force production is required at very high speeds for the expression of muscular power

What is the term for quantity of mineral deposited in a given area of the bone?

BMD-bone mineral density

The minimal essential strain is about ____ of force needed to fracture a bone? A. 1/4 B. 2/3 C. 1/10

C. 1/10 *if the force reaches/passes 1/10 it will initiate new bone formation*

Many neural changes with anaerobic training take place along the what A. neurotransmitters B. brain center C. descending corticospinal tract

C. descending corticospinal tract

What 2 things does pennation angle affect in a muscle? A. size and strength B. torque and resistance potential C. force and R.O.M.

C. force and R.O.M.

Neuromuscular Reflex Potentiation The myotatic reflex uses muscle and connective tissue to increase what without any extra energy needed? A. glycogen stores B. ATP reactivity C. force production

C. force production

Which of the following performance or physiological characteristics is NOT usually observed in a state of nonfunctional overreaching (NFOR) within athlete populations? A. stagnation and a decrease in performance B. hormonal disturbances C. mood disturbances and depression D. increased levels of fatigue

C. mood disturbances and depression

What occurs when there is an increase in agonist muscle recruitment, improved neural firing rates, and greater synchronization in timing? A. exercise intensity B. VO2 max C. neural drive

C. neural drive

Following a period of chronic high-intensity resistance training, a variety of physiological adaptations take place in a number of systems within the body that promote improved athletic performance in strength/power activities. If an elite athlete were to undergo 12 weeks of heavy strength training, which of the following adaptations would NOT be expected consequent to this type of anaerobic exercise? A. a transition from Type IIx to Type IIa muscle fiber B. increased pennation angle in certain muscle groups C. reduced sarcoplasmic reticulum and T-tubule density D. elevated sodium-potassium ATP-ase activity

C. reduced sarcoplasmic reticulum and T-tubule density

Calcium release is enhanced with what type of training? A. plyometrics B. yoga C. sprint training

C. sprint training

Following resistance training, augmented neural drive to the working musculature is the result of? I. increased agonist muscle recruitment II. muscle hypertrophy III. improved firing rate IV. greater synchronization A. all of the above B. I and IV only C. I, II, and III only D. I, II, and IV only

D. I, II, and IV only

In which of the following athletes might you expect limited bone mineral density (BMD) levels as a consequence of the force vectors and the physical demands associated with the given sport? A. a 16 year old gymnast with a seven-year training history in her sport B. a 23 year old offensive lineman who has lifted weights for eight years C. a 33 year old track cyclist who has a 1RM squat of 352 pounds D. a 19 year old 800 m freestyle swimmer with one year of dryland training

D. a 19 year old 800 m freestyle swimmer with one year of dryland training

What is NOT a site where connective tissue can increase strength and load-bearing capacity? A. junctions between tendon and bone surface B. within body of tendon/ligament C. in network of fascia within skeletal muscle D. within the muscle belly

D. within the muscle belly

What does EIMD stand for?

Exercise Induced Muscle Damage

Which is NOT increased due to acute cardiovascular responses to anaerobic exercises? A. stroke volume B. O2 uptake C. cardiac output D. heart rate E. systolic BP F. heart rate G. blood flow to active muscles

F. heart rate

True or False The angle of pennation decreases with resistance training?

False **the angle of pennation INCREASES with resistance training**

True or False The CNS will NOT adapt to allow trained athletes to recruit some motor units out of order, by recruiting larger ones first to promote greater power.

False, the CNS does adapt to allow trained athletes to recruit larger motor units first to generate more power

What is the equation for the rate pressure product?

HR x systolic BP

What is the fiber type transitions continuum?

I Ic IIc IIac IIa IIax IIx

What happens to the following during anaerobic muscular endurance training in the skeletal muscle?: mitochondria capillaries fiber type transitions buffering capacity resistance to fatigue metabolic enzyme activity

INCREASE in: -# of mitochondria -# of capillaries -# of fiber type transitions -buffering capacity -resistance to fatigue -metabolic enzyme activity

Are moderate intensities enough in order to change connective tissue (make an adaptation) in anaerobic training?

NO- high intensity loads are needed *these forces should be exerted through full ROM

Central Neural Adaptations True or False: Recruitment of fast-twitch motor units are elevated in order to support higher levels of force.

True

Does flexibility improve with anaerobic training?

YES, combining stretching and resistance training works best

These 3 things predict what: -muscle fiber type -contractile activity -concentrations of testosterone

androgen receptor content

What are some examples of structural exercises?

back squat, power clean, dead lift, snatch, push jerk, shoulder press

An increase in voluntary activation of the agonist muscle groups occurs (found in EMG studies of anaerobic training adaptations). This is called what?

bilateral facilitation

Osteoblasts lay down additional___________?

collagen

What is the main structural component of ligaments, tendons, and fascia?

collagen fibers

What is the term for strong chemical bonds that form between adjacent collagen molecules?

cross-linking

What is a physiological adaptation due to resistance training for mitochondrial density?

decrease in density of mitochondria

What is a physiological adaptation due to resistance training for capillary density?

decrease or no change in capillary density

With resistance (anaerobic) training, what kind of adaptations do the muscles make in regards to capillary density? increases or decreases

decreases

What is the term for a loss of performance ability and physiological adaptations that accumulated?

detraining *it follows the stopping of anaerobic training or when there is a significant reduction in volume, intensity, frequency or any combo of them

Where does cartilage get its nutrients from?

diffusion

structural exercises

emphasize loading the spine directly or indirectly

What are the hormonal markers for anaerobic overtraining?

epi & norepi increase acutely beyond normal

What does FOR stand for?

functional overreaching

what is another name for the anaerobic lactic system?

glycolytic system

What is the term for enlargement of muscle fiber cross-sectional area?

hypertrophy

Neural adaptations to resistance training Where do anaerobic training changes start?

in high brain centers (and continue to the individual muscle fibers)

What is sympathetic overtraining syndrome? Hint: something happens with the sympathetic nervous system at rest

increased sympathetic activity at rest

What happens to cytoplasmic density as a result of resistance training?? increases or decreases?

increases

What happens to myofibrillar volume and sodium-potassium ATPase activity as a result of resistance training? increases or decrease

increases

What happens to sarcoplasmic reticulum density as a result/adaptation of resistance training? increases or decreases

increases

What happens to the NMJ are with anaerobic training? increases or decreases

increases

What happens to the T-tubule density from resistance training? increases or decreases

increases

With resistance (anaerobic) training, what kind of adaptations do the muscles make in regards to buffering capacity? increases or decreases

increases

How does anaerobic training affect the neuromuscular reflex?

it enhances is

How does training anaerobically affect motor performance?

it enhances it

Does muscular strength improve quicker in trained or untrained people (based on %)?

it improves quicker in untrained people because they are farther from their max than trained people are

What is the rate-pressure product a measure of?

measure of myocardial work

The threshold stimulus used to initiate formation of new bone is called what?

minimal essential strain

At what intensity should an athlete exercise at in order to stimulate adaptions to increase cartilage thickness?

moderate intensity anaerobic exercise

Do tendons or muscles have a faster metabolism?

muscles, because they have better blood supply

Does cartilage have its own blood supply?

no

What does NFOR stand for? Hint: state of extreme overreaching

nonfunctional overreaching

Does ventilation limit resistance exercise?

not typically

What is the term for short-term decrements in performance?

overreaching

What is the term for long-term decrements in performance, with or without associated physiological/psychological signs/symptoms of maladaptation.

overtraining

What is the term for the excessive frequency, volume, and or intensity in training that results in fatigue, illness, and injury?

overtraining

What are the following markers for? -decreased desire for training, less joy in it -epi & norepi increase acutely beyond normal -performance dips

overtraining anaerobically

what is another name for the anaerobic alactic system?

phosphagen/creatine phosphate system

What is the parent protein for tendons, ligaments, and fascia?

procollagen

What is the term for progressively placing greater than normal demands on the muscles?

progressive overload

What is the term for when blood flow increases during the subsequent rest period?

reactive hyperemia

What is a beneficial intrinsic neural mechanism favoring explosive exercise?

selective recruitment

What is the term for when an athlete is able to inhibit the lower-threshold motor units and in their place activate higher-threshold motor units?

selective recruitment

Motor units are recruited in an ascending order according to their recruitment thresholds & firing rates. This is called:

size principle

What is the term for the use of exercises that directly load a particular region of interest of the skeleton?

specificity of loading

Anaerobic training programs that have the objective to stimulate bone growth need to incorporate: ( 7 )

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

What is the term for the ratio of air ventilated to oxygen used by the tissues? (VE/VO2)

ventilatory equivalent

What happens to the magnitude and rate of force development as an adaptation to anaerobic training?

they go up

How does the endocrine system respond and adapt to anaerobic training?

with chronic changes in resting concentrations

What is an exception of the size principle?

with explosive ballistic based contractions, we must produce a lot of force and power at once, so more must be recruited at a time and out of order or - selective recruitment