CH.5- Adaptations to Anaerobic Training Programs

Structural changes associated with ________ influence gene expression in an effort to strengthen muscle tissue and protect it from further damage.

EIMD (Exercise induced muscle damage)

Sympathetic overtraining is brought about by _______________.

increased neural activity consequent to excessive motor unit activation

Parasympathetic overtraining syndrome

increased parasympathetic activity at rest and with exercise

Sympathetic overtraining syndrome

increased sympathetic activity at rest

Consistent depletions of ATP and CP concentrations lead to an (INCREASED//DECREASED) storage capacity in muscle, known as the super compensation effect.

increased

According to selective recruitment, an athlete is able to inhibit the (HIGHER//LOWER) threshold motor units and in their place activate (HIGHER//LOWER) threshold motor units.

lower; higher

What CV responses increase as a result of anaerobic training programs?

1. HR 2. Stroke Volume 3. Cardiac output 4. BP

What is the continuum for muscle fiber types?

1. IIx 2. IIax 3. IIa 4. IIc 5. Ic 6. I

NFOR is classified as ___________(4).

1. decreased performance 2. increased fatigue 3. decreased vigor 4. hormonal disturbances

Psychological factors of overtraining include ____________ (11).

1. decreased vigor 2. decreased motivation 3. decreased confidence 4. increased levels of tension 5. increased depression 6. increased anger 7. increased fatigue 8. increased confusion 9. increased anxiety 10. increased irritability 11. imparted concentration

Neural adaptations to an anaerobic training program includes:______________ (4).

1. increased agonist muscle recruitment 2. improved neuronal firing rates 3. greater synchronization of neural discharge 4. reduction in inhibitory mechanisms (GTOs)

Training adaptations for ventilatory response include _______ (2).

1. increased tidal volume 2. increased breathing frequency

The factors that most stimulate increases in bone strength include ___________ (3).

1. involve multiple joints 2. direct force vectors through the spine and hip 3. apply external loads heavier than those with single joint assistance exercises

Mechanical factors associated with inducing hypertrophy include ___________ (3).

1. lifting heavy loads 2. inclusion of eccentric muscle actions 3. moderate to high training volumes

Metabolic factors associated with inducing hypertrophy include _____________ (3).

1. moderate intensity 2. high volumes 3. short rest

The three anaerobic training modalities are: _________________.

1. plyometric drills 2. resistance training 3. speed, agility, and interval training

What is required neurally to generate maximal force production?

1. recruitment of a maximum percentage of motor units 2. high firing frequencies of those recruited

In response to anaerobic training, elevated concentrations of what hormones are seen?

1. testosterone 2. GH 3. IGF-1 4. Cortisol

What is the sequence for protein synthesis?

1. water uptake 2. non contractile protein synthesis 3. contractile protein synthesis

The minimal essential strain of bone is _______ the force required to fracture the bone. The MES will increase after bone growth.

1/10

Muscle hypertrophy contributes to strength gains more than neural adaptations after ______ weeks of training.

10

Resistance training has been shown to increase myotatic reflex potentiation by between ______% and _____%.

19; 55

Only _____ to _____ reps are required to stimulate bone growth, as long as the stimulus is sufficient.

30; 35

Strength performance in general is readily maintained for up to ____ weeks of inactivity.

4

Protein synthetic rates are elevated after acute resistance exercise and remain elevated for up to _______ hours

48

Resistance training has been shown to up regulate AR content within ____ to _____ hours after the workout.

48; 72

Bone growth adaptations usually take ________ months or longer.

6

In 8-12 weeks of inactivity, ____ to _____ of strength is lost.

7%; 12%

Only _______% of muscle tissue is activated during maximal efforts in untrained individuals.

71%

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

A

Myogensis is signaled to begin when the _________ pathway is turned on.

Akt/mTOR

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 1 muscle fiber content

B

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 2x to type 2a muscle fiber B) increased pennation angle in certain muscle groups C) reduced SR and t-tubule density D) elevated Na-K ATPase activity

C

Which of the following performance or physiological characteristics is NOT usually observed in a state of NFOR within athlete populations? A) stagnation an a decrease in performance B) hormonal disturbances C) sleep disturbances D) increased levels of fatigue

C

____________ reflect the acute demands of anaerobic exercise, pertaining to force production, muscle contraction rate, energy availability, and augmentation of other hormones.

Catecholamines

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, III, and IV only

D

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

D

Training and activation of the high threshold motor units cause a transition from Type ______ to _____ fiber types.

IIx; IIa

Detraining causes a change of type IIa to ______, with a possibility of ____________ pertaining levels.

IIx; overshooting

(INCREASING//DECREASING) recovery periods between aerobic and anaerobic workouts may decrease the incompatibility.

Increasing

Myotatic reflex

The reflexive action that returns a stretched muscle to its original length by contracting the muscle.

Overtraining syndrome (OTS)

a prolonged maladaptation not only of the athlete, but also of several biological, neurochemical, and hormonal regulation mechanisms

HR is higher (DURING//AFTER) the completion of a set.

after

Bilateral facilitation

an increase in voluntary activation of the agonist muscle group during bilateral movements

According to the size principle, motor units are recruited in an (ASCENDING//DESCENDING) order according to their recruitment thresholds and firing rates.

ascending

Changes in the muscle fiber type occur at the (BEGINNING//MIDDLE//END) of a resistance training program.

beginning

An increase in muscle strength or mass may therefore result in a corresponding increase in ___________________ , or the quantity of mineral deposited in a given area of the bone.

bone mineral density

Consistent acute increases in H+ concentrations during strength training allows for improved ___________, resulting in delayed fatigue and greater muscular endurance.

buffering

Any (CHRONIC//ACUTE) adaptations in acute hormonal response patterns potentially augment the ability to better tolerate and sustain prolonged higher exercise intensities.

chronic

Chronic elevations of anabolic hormones can be ______________ over the long term, as receptors tend to _____________ to high levels of hormones.

counterproductive; down regulate

The true strength of collagen comes from the strong chemical bonds, known as __________, that form between adjacent collagen molecules throughout the collagen bundles.

cross linking

The onset of hypertrophy is associate with a (INCREASE//DECLINE) in EMG activity.

decline

Recruitment of (FAST//SLOW) twitch motor units has Benn shown to be elevated in response to an anaerobic training program.

fast

Chronic CV adaptations at rest include a (INCREASE//DECREASE) of resting HR by 5-12%.

decrease

Performing both aerobic and anaerobic training on the same day has been showed to (INCREASE//DECREASE) incompatibility.

decrease

The density of mitochondria per unit volume is found to (INCREASE//DECREASE) with hypertrophy.

decrease

Muscle hypertrophy results in (INCREASED//DECREASED) capillary density.

decreased

Simultaneous sprint and aerobic endurance training (INCREASED//DECREASED) sprint speed and jump power.

decreased

(INCREASED//DECREASED) antagonist cocontraction following resistance training results in an increase in net force (WITH//WITHOUT) an increase in agonist motor unit recruitment.

decreased; without

Detraining

decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training

IGF-1 has a _________ response to exercise stimulus and is dependent upon acute GH response.

delayed

Specificity of loading

demands the use of exercises that directly load the particular region of interest of the skeleton

As muscle size increases, it (REQUIRES// DOESN'T REQUIRE) an increase in neural activation to lift a given load.

doesn't require

When sufficient volume is reached, AR protein content may initially _________, before ________; consumption of a _________ supplement before and after the workout attenuates this AR _____________.

down regulate; up regulating; PRO-CHO; down regulation

Ventilation is (ELEVATED//DEPRESSED) during the first minute or recovery.

elevated

Cross-education

exercising muscle undergoing unilateral resistance training produces increased strength and neural activity in the contralateral resting muscle

Selective recruitment favors (EXPLOSIVE//GRADUAL) exercise.

explosive

Osteogenic stimuli

factors that stimulate new bone formation

The fibrous connective tissues that surround and separate the different organizational levels within skeletal muscle are referred to as _________.

fascia

Smaller muscles rely on an increased (FIRING RATE//RECRUITMENT) to enhance force production, whereas large muscles depend more on (FIRING RATE// RECRUITMENT).

firing rate; recruitment

Tendon stiffness

force transmission per unit of strain, or tendon elongation; increases as a result of resistance training

Fascicle length has been shown to be (GREATER//WEAKER) in strength trained athletes.

greater

Larger pennation angles can also accommodate for (GREATER//LESS) protein deposition and allow for (GREATER//LESS) increases in CSA.

greater; greater

Heavy loads (INCREASE//DECREASE) tendon stiffness, while light loads (DO//DON'T).

increase; don't

The summation of _____________ is expressed as augmented contractile strength.

overlapping action potentials

The primary stimulus for growth of tendons, ligaments, and fascia is the insult from mechanical forces created during _____________-intensity exercise.

high

A predominant feature of OTS is the inability to sustain __________ when training load is maintained or increased.

high-intensity exercise

BP response during anaerobic training is (HIGHER//LOWER) during the concentric phase, especially at the sticking point.

higher

Cardiac output during anaerobic training is (HIGHER//LOWER) during the eccentric phase or during rest periods.

higher

Reactive hyperemia

if blood supply cut off then restored, flow increases above normal

Following both high and low intensity running, the NMJ was found to (INCREASE//DECREASE) in its total area.

increase

Left ventricular wall thickness will (INCREASE//DECREASE) as a result of anaerobic training programs.

increase

Oxidative fibers may (INCREASE//DECREASE) in strength trained athletes within eight weeks of stopping training.

increase

Physical activity associated bone loading in youth and adolescents can cause an (INCREASE/DECREASE) in peak bone mass in adulthood.

increase

Stroke volume will (INCREASE//DECREASE) as lean tissue mass increases during long term resistance training.

increase

_________- related overtraining does not appear to alter resting concentrations of hormones.

intensity

(SURFACE//INTRAMUSCULAR) EMG is primarily adopted in research setting or under clinical conditions.

intramuscular

Athletes who genetically possess a relatively (LARGE//SMALL) proportion of fast twitch fibers may have a greater potential for increasing muscle mass than individuals possessing predominately slow twitch fibers.

large

Exercises using (LARGE//SMALL) muscle groups or during workouts using moderate-high _________ and ________ are associated with increased elevations of anabolic hormones

large; intensity; volume

Transformation of Type 1 to Type 2 fibers are _____________.

less probable

The use of single joint machine based exercises should be (LIMITED//PROMOTED) as these exercises isolate a single muscle group by using equipment as support to stabilize the body rather than promoting skeletal support.

limited

Muscle fiber hypertrophy contributes (GREATLY//LITTLE) to increased lifting performance.

little

Overtraining

long term decrements in performance with or without associated physiological and psychological signs and symptoms of maladaptation

Inactivity results in a more rapid rate of (GROWTH//LOSS) of bone matrix and BMD.

loss

The amount of muscle strength retained is rarely (HIGHER//LOWER) than pretraining values.

lower

The rationale of FOR is to ___________ and then _____ in order to allows for a super compensation in performance.

overwork; taper

Immobilization of a joint prevents proper diffusion of ______ and essential ________ throughout the joint.

oxygen; nutrients

A (POSITIVE//NEGATIVE) relationship exists between hypertrophy and the expression of muscular strength.

positive

(POWER//STRENGTH) development appears to be negatively affected during concurrent high-intensity resistance and aerobic endurance training.

power

A common mistake in overtrained athletes is __________________.

progressive overloading too quickly

Selective recruitment is important to training modalities in which ____________ production is vital to success.

rate of force

Chronic resistance training (INCREASES//REDUCES) the CV response to an acute bout of resistance exercise of a given absolute intensity or workload.

reduces

As the level of force developed (RISES//FALLS), or when a new exercise or movement is being learned, primary motor cortex activity is (ELEVATED//DEPRESSED) in an effort to support the enhanced need for neuromuscular function.

rises; elevated

Muscle fiber cross sectional area declines rapidly in (STRENGTH//ENDURANCE) athletes after 2 weeks of inactivity, declining as much as ______% of CSA.

strength; 6.4

(SURFACE//INTRAMUSCULAR) EMG is more effective for monitoring superficial muscle.

surface

The (SYMPATHETIC//PARASYMPATHETIC) OTS is thought to develop first and predominates in younger athletes who train for _________ or _________.

sympathetic; speed; power

What two hormones are markers of overtraining when their concentrations in the blood are lower than normal when at rest?

testosterone, IGF-1

Bilateral deficit

the force produced when both limbs are contracting together is less than the sum of the forces they produce when contracting unilaterally

Size principle

the relationship between motor unit twitch force and recruitment threshold

Typically, (TYPE II//TYPE I) fibers manifest greater increases in size.

type II

_________- related overtraining has been shown to increase cortisol and to decrease resting leutenizing hormone and total free testosterone concentrations.

volume

Overreaching/ Functional Overreaching (FOR)

when an athlete undertakes excessive training that leads to short term decrements in performance (temporary)

Nonfunctional Overreaching (NFOR)

when the intensification of a training stimulus continues without adequate recovery and regeneration; an extreme state of overreaching

(YOUNG//OLD) bone is more responsive to osteogenic stimuli.

young