EXS410 EXAM 2

Longer Term adjustments to altitude (Chronic)

increase in ventilation rate stabilizers, excretion of HCO3- by the kidneys, continued elevation in submax heart rate, decreased stroke volume at rest + submax heart rate, lowered max heart rate, lowered max cardiac output, increased red cell production, increased viscosity, increases hematocrit, decreased plasma volume, increased capillary density of skeletal muscles, increased # of mitochondria, increased use of free fatty acids

Muscle Fiber Continuum

IIx, IIax, IIa, IIac, IIc, Ic, I least oxidative --> most oxidative

Diffusion Pressure Changes in response to aerobic training

-O2: at rest: 40mmHg - 100mmHg during aerobic exercise: approx. 3mmHg -CO2: at rest: 46mmHg during aerobic exercise: approx. 90mmHg

Adaptations to AT/RT in different muscle fiber types

-Size principle: low threshold motor units recruited first (type I) -Selective Recruitment: inhibiting lower threshold motor units and activating high threshold motor units. (happens in athletes/advanced). intrinsic neural mechanism favoring explosive exercise. -with training and high threshold motor units, there is a transition from IIx to IIa. -type IIx change their ATPase content and progressively become more oxidative IIa fibers. -IIx fibers to IIa transitions occur following the combination of high intensity resistance training and aerobic endurance training -type IIx fibers represent a reservoir that upon consistent activation turn into more oxidative form along the continuum. -detraining has opposite effect; increase in IIx fibers and decrease in IIa

Muscle Fiber Response to Aerobic Training: Increase

-fiber size -capillary density -mitochondrial density

Neural Increase in Response to Anaerobic Training

-agonist recruitment -neuronal firing rates -greater synchronization -

Explain the possible pros and cons of incorporating altitude training. Consider that things like race running and cycling speeds are slower at altitude compared to sea-level, irrespective of time spent at altitude.

-at elevations greater than 3900ft (1200m), acute physiological adjustments begin to occur to compensate for the reduced partial pressure of oxygen in the atmosphere. -pulmonary adjustment: increase in pulmonary ventilation (hyperventilation) due to increased breathing frequency -cardiovascular: increase in cardiac output at rest and during submaximal exercise due primarily to increases in heart rate. submax heart rate and cardiac output can increases 30-50% above seal level values. stroke volume is constant or slightly reduced. 10-14 days values return to normal because increased red blood cell production pros of training at altitude: improve tolerance of the relative hypoxia at medium and high altitudes and may result in nearly sea level exercise capacities cons: reduced performance is generally expected

Body Composition Decrease in Response to Anaerobic Training

-body fat %

Muscle Fibers Decrease in Response to Anaerobic Training

-capillary density (or stay same) -mitochondrial density

Enzyme Activity Increase in Response to Anaerobic Training

-creatine phosphokinase -myokinase -phosphofructokinase -sodium potassium ATPase

Enzyme Activity Response to Aerobic Training: Increase

-creatine phosphokinase -myokinase -sodium potassium ATPase

Describe the precautions for youth RT

-each child should understand benefits and risks associated with RT -competent and caring strength and conditioning professionals should design and supervise training sessions -exercise environment should be safe and free of hazards and equipment should be appropriately sized to fit each child -dynamic warm up exercises should be performed before RT -static should be performed after RT -carefully monitor each child's tolerance to the exercise stress -begin with light loads -increase weight gradually 5-10% as strength and technique improves -1-3 sets 6-15 reps -advanced multijoint exercises such as snatch and clean and jerk may be incorporated into the program provided that appropriate loads are used and technical proficiency remains a key outcome -2-3 non consecutive training sessions per week recommended, youth with higher training ages may participate in more frequent resistance training sessions per week -adult spotters should be nearby -program should be systematically periodized throughout the year to ensure that the child or adolescent is exposed to a sequential and varied training stimulus with adequate rest and recovery

Body Composition Increase in Response to Anaerobic Training

-fat free mass

Body Composition Response to Aerobic Training

-fat free mass: NO CHANGE -% body fat: DECREASE

Muscle Fibers Increase in Response to Anaerobic Training

-fiber cross sectional area -myofibrillar volume -cytoplasmic density -myosin heavy change protein

How to Increase Bone Mineral Density

-increase in bone mass/strength = increased BMD basic principles to follow: -select multijoint, structural exercises that involve many muscle groups at once; avoid isolated, single joint movements -select exercise that direct axial force vectors through the spine and hip and apply heavier loads than single joint assistance exercises -use the principle of progressive overload to stress the musculoskeletal system, and continue to progressively increase load as the tissues become accustomed to the stimulus -use both heavy load exercises and ballistic or high impact exercise to expose the bone to different intensities of force -by varying exercise selection, it is possible to change the distribution of force insults and present a unique stimulus for new bone formation

Enzyme Activity Response to Aerobic Training: Decrease or No Change

-lactate dehydrogenase -phosphofructokinase

Connective Tissue Response to Aerobic Training: Increase

-ligament strength -tendon strength -bone density

Performance Response to Aerobic Training: Decreases

-maximal rate of force production

Performance Response to Aerobic Training: Increase

-muscular endurance -aerobic power

Performance Increases In Response to Anaerobic Training

-muscular strength -muscular endurance -anaerobic power -rate of force production -vertical jump -sprint speed -aerobic power (slight increase)

Performance Response to Aerobic Training: No change

-muscular strength -vertical jump -anaerobic power -sprint speed

Muscle Fiber Response to Aerobic Training: No change

-myofibrillar packing density -myofibrillar volume -cytoplasmic density -myosin heavy chain protein

Muscle Fiber Response to Aerobic Training: Decrease

-myosin heavy chain protein

Describe the precautions for older adult RT

-older adult participants should be prescreened, since many older people suffer from a variety of rage related medical conditions -participants should warm up for 5-10 minutes before each exercise session (low to moderate intensity) older adults should perform static stretching exercises either before or after or both, each resistance training session -use a resistance that does not overtax musculoskeletal system -avoid performing the valsalva maneuver during RT to avoid an abnormal increase in BP -allow 48-72 hours of recovery between exercise sessions -perform all exercises within ROM that is pain free -receive exercise instruction from qualified professional

Metabolic Energy Stores Increase in Response to Anaerobic Training

-stored ATP -stored creatine phosphate -stored glycogen -stored triglycerides

Metabolic Energy Stores Response to Aerobic Training: Increase

-stored ATP -stored creatine phosphate -stored glycogen -stored triglycerides

Muscle Fiber adaptations in Response to Aerobic Training

-type I fibers possess a greater oxidative capacity than type II, but fast twitch (especially IIx) make a significant contribution if intensity is sufficient -selective hypertrophy occurs in type I due to increased recruitment during aerobic activities -little evidence to show that type II change into type I as a result of aerobic endurance training -may be a gradual conversion within type IIx and IIa. type IIx --> type IIa, IIa has greater oxidative capacity and have more functional characteristics similar to type I. therefore, greater number of muscle fibers that can contribute to aerobic endurance performance

Indicators of Anaerobic Overtraining

-unexplained underperformance, persistent fatigue, increased sense of effort during training, disordered sleep patterns, loss of appetite -poor performance on maximal exercise tests or other assessments -psychological signs and symptoms, social factors

Identify the volume guidelines for youth RT. Activity 6f.

1-3 sets of 6-15 reps on a variety of single and multijoint exercises increases resistance gradually by 5-10% as strength and technique improves

Connective Tissue Increase in Response to Anaerobic Training

ALL MAY INCREASE: -ligament strength -tendon strength -collagen content -bone density

T/F a decrease in resting heart rate is a symptom of anaerobic overtraining

FALSE

T/F a single joint exercise would be more effective than a multiple joint exercise for improving bone mineral density

FALSE

T/F all overtraining can eventually result in sympathetic overtraining syndrom

FALSE

T/F only type II muscle fibers increase in size in response to resistance training

FALSE

T/F resistance training results in hypertrophy after about 12 training sessionss

FALSE 16 sessions

Describe what a MET is, and understand how to prescribe aerobic exercise intensity based on METS. For example, if a person's VO2 max was 10 METS what would be their VO2 (mls/kg/min) if they were exercising at 70% of their VO2 max?

MET: resting oxygen uptake us estimated at 3.5ml of oxygen per kilogram of body weight per minute for an average person max O2 uptake for healthy individuals 7.1-22.9 METS (25-80ml/kg/min) VO2 max = 10 METS = 35ml/kg/min 35 x .7 = 24.5ml/kg/min

T/F AT results in more motor units being fired and at a greater rate

TRUE

T/F ATP stores, myoglobin, and mitochondrion numbers may ALL increase in response to AT

TRUE

T/F VO2 max may be increase with AT

TRUE

T/F male and female muscle with the same cross sectional area has the same force capabilities (assuming the same fiber type)

TRUE

T/F overreaching can be positive

TRUE

Functional Overreaching

a short-term decrement in performance capacity that is easily recovered from and generally lasts only a few days to 2 weeks

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

a. I

the mean arterial pressure is defined as: a. average blood pressure throughout the cardiac cycle b. average of the systolic and diastolic blood pressure c. average systolic blood pressure during exercise d. average of blood pressure and heart rate

a. average blood pressure throughout the cardiac cycle

growth cartilage in children is located at all of the following EXCEPT the: a. diaphysis b. epiphyseal plate c. joint surface d. apophyseal insertion

a. diaphysis

growth cartilage in children is located at all of the following EXCEPT: a. diaphysis b. epiphyseal plate c. joint surface d. apophyseal insertion

a. diaphysis

which of the following components of mechanical load is the LEAST important for stimulating new bone formation a. rest periods b. magnitude c. rate of loading d. direction of force

a. rest period

all of the following are changes to collagen fibrils within a tendon in response to a resistance training program EXCEPT increased: a. spacing of covalent cross links b. cross sectional area c. packing density d. fibril number

a. spacing of covalent cross links

Compare and contrast the absolute and relative strength and power of men versus women. In the textbook (page 145) note, when expressed as relative to body weight, how male and female upper and lower body strength compares.

absolute strength: women generally have about two thirds the strength of men. -absolute lower body strength of women is generally closer to male values as compared to absolute values for upper body strength relative strength: sex related differences in muscular strength are greatly reduced -lower body strength of women is similar to that of men whereas upper body strength still lower in terms of absolute strength, women are generally weaker than men because of their lower quantity of muscle. relative to muscle cross sectional area, differences in strength are reduced between the sexes which indicates that muscle quality is not sex specific

Explain blood doping, its risks, and its effects on aerobic performance

artificially increasing red blood cell mass as a means to improve athletic performance accomplished through infusion of an individuals own red blood cells or those from someone else or through adminstration of erythropoetin (EPO) which stimulates red blood cell production infusion increases red blood cell mass for a few weeks but EPO changes over weeks and last as long as injected risks: embolic evens (stroke, myocardial infraction, deep vein thrombosis, pulmonary embolism), arterial BP, flu like symptoms, increased plasma potassium w/. EPO

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 I muscle fiber content

b. fast twitch fiber cross sectional area

a 12 year old male has been resistance training twice a week for six weeks. which of the following adaptations contribute MOST to training induced strength gains? a. increased muscle size b. increased motor unit activation c. greater testosterone d. greater number of muscle fibers

b. increased motor unit activation

Deconditioned female college athletes who participate in sports such as basketball and soccer appear to be at increased risk for developing injuries to the. a. back. b. knee. c. wrist. d. neck.

b. knee

Explain the different ways of determining physical maturity in children, and which method is best for determining physical readiness

boys: onset of pubic hair, facial hair, deepening voice girls: menarche (menstruation) gold standard for determining biological maturation is skeletal age assessment. compare x rays or radiographs of a child against standard reference radiographs to determine the extend of ossification of the bones of the left wrist alternative assessment: visually assessing development of secondary sex characteristics: breasts in girls, pubic hair development in both sexes. can also measure somatic age; reflects degree of growth in overall stature or smaller, sub dimensions of the body. easy to collect and noninvasive- may be the most appropriate measure every 3 months chronological age: stage of maturation or development by age in months or years biological age: measured in terms of skeletal age, somatic (physique) maturity or sexual maturation

Primary training adaptations of elite aerobically trained athletes include which of the following? I. increased maximal oxygen uptake II. decreased blood lactate concentration III. increased running economy IV. decreased capillary density a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

c. I, II, and III only

The condition characterized by a bone mineral density more than 2.5 SD below the young adult mean is called: a. sarcopenia b. osteopenia c. osteoporosis d. scoliosis

c. osteoporosis

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 ATPase activity

c. reduced sarcoplasmic reticulum and t tubule density

which of the following exercises stimulates the greatest increase in axial skeleton BMD a. biceps curl b. lat pulldown c. shoulder press d. lying triceps extension

c. shoulder

which of the following performance or physiological characteristics is NOT usually observed in a state of nonfunctional overreaching within athlete populations a. stagnation and a decrease in performance b. hormonal disturbances c. sleep disturbances d. increased levels of fatigue

c. sleep disturbances

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. I, III, and IV only

Immediate adjustments to altitude training (acute)

hyperventilation, body fluids become more alkaline, cardiac output increases, submax heart rate increases, stroke volume remains the same/slightly lowered, max heart rate remains the same or is slightly lowered, max cardiac output remains the same/slightly lowered

in which of the following athletes might you expect limited bone mineral density 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 with her sport b. a 23 year old offensive lineman who has lifted weights for 8 years c. a 33 year old track cyclist who has a 1RM squat of 352lbs d. a 19 year old 800m freestyle swimmer with one year of dryland training

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

which of the following does NOT normally increase during an aerobic exercise session? a. end diastolic volume b. cardiac contractility c. cardiac outout d. diastolic pressure

d. diastolic pressure

a 17 year old cross country runner has been training aerobically for 6 months in preparation for the upcoming season. which of the following adaptations will occur in the muscles during that time? a. increased concentration of glycolytic enzymes b. hyperplasia of type II fibers c. transformation of type I to type II fibers d. hypertrophy of type I fibers

d. hypertrophy of type I fibers

An untrained college-aged athlete begins a strength training program. After training for 3 weeks, her strength increases dramatically. Which of the following is the most influential factor responsible for this improvement? a. increased cross sectional area of muscle fibers b. increased quantity of muscle fibers c. improved ratio of muscle to fat components d. improved neuromuscular effeciency

d. improved neuromuscular efficiency

An 8-year-old boy dramatically increased his upper body strength after following a six-month resistance training program. Which of the following is MOST likely responsible for this gain? a. increased number of muscle fibers b. enhanced cross-sectional area c. greater muscle density d. improved neuromuscular functioning

d. improved neuromuscular functioning

An 8-year-old boy dramatically increased his upper body strength after following a six-month resistance training program. Which of the following is MOST likely responsible for this gain? a. increased number of muscle fibers. b. enhanced -cross-sectional area. c. greater muscle density. d. improved neuromuscular functioning.

d. improved neuromuscular functioning.

which of the following should be evaluated first when one is designing a training program for a 68 year old competitive female tennis player a. cardiovascular fitness b. lower body strength c. balance and agility d. medical history

d. medical history

the amount of blood ejected from the left ventricle during each beat is the: a. cardiac output b. a-vO2 difference c. heart rate d. stroke volume

d. stroke volume

Gas exchange in the lungs

diffusion: movement of oxygen and carbon dioxide across a cell membrane and is a function of the concentration of each gas and the resulting partial pressure exerted by the molecular motion of each gas. - movement of gas from high concentration to low concentration -gas exchange occurs in alveoli

Describe the types of injuries for which female athlete are typically more at risk

females have an increased incidence of knee injuries particularly in sports such as soccer and basketball female athletes are 6x more likely to incur an ACL tear than male players difference in joint laxity, limb alignment, notch dimensions, ligament size, body movement, shoe surface interaction, skill level, hormonal changes, use of ankle braces, training deficiences

Explain the female athlete triad

interrelationships between energy availability, menstrual function and bone mineral density -health risk for female athletes who train for prolonged periods of time with insufficient caloric intake to meet the high energy expenditure of training and adaptations amenorrhea: absence of menstrual cycle for more than three months and is caused by a reduced secretion frequency of luteinizing hormone by the pituitary gland

Enzyme Activity No Change in Response to Anaerobic Training

lactate dehydrogenase

Explain minute ventilation, tidal volume, and breathing frequency and how these respond at different exercise intensities, i.e., low, moderate and high intensities.

minute ventilation: volume of air breathed per minute -aerobic exercise INCREASES it as a result of increases in the depth of breathing and/or frequency of breathing tidal volume: amount of air inhaled and exhaled with each breath -INCREASES; resting vales: .4-1 Liter, exercise values as much as 3L or greater breathing frequency: INCREASES during low to moderate intensity aerobic exercise, there is an increase in ventilation directly associated with both increased oxygen uptake and carbon dioxide production

Muscle Fibers No Change in Response to Anaerobic Training

myofibrillar density

Explain the adaptations that occur in response to chronic aerobic training that result in increased oxygen delivery to working muscles during aerobic exercise. For example, increased CO and capillarization.

primary mechanisms for increasing maximal oxygen uptake is the enhancement of central cardiovascular function (cardiac output) increased CO from increased stroke volume decreased HR to given submax load decreased max HR

Identify the different body types

toward the end of adolescence the body type of early maturing youngsters tends to be mesomorphic or endomorphic whereas lately maturers tend to be ectomorphic mesomorphic: muscular and broad shoulders endomorphic: rounder and broader hips ectomorphic: slender and tall

Overtraining

training frequency, volume, or intensity is excessive without sufficient rest, recovery, and nutrient intake, conditions of extreme fatigue, illness or injury can occur. -long term decrements in performance with or without signs associated with physiological and psychological signs and symptoms of maladapatation. first signs and symptoms: decreased performance, increased fatigue, decreased vigor, hormonal disturbances sympathetic overtraining syndrome: increased sympathetic activity at rest. develops before parasympathetic OTS. predominates in younger athletes who train for speed or power. parasympathetic overtraining syndrome: increased parasympathetic activity at rest and with exercise. eventually all states of overtraining turn in parasympathetic syndrome

Identify the relationship between peak strength and weight gain in boys and girls and the development of muscular strength and power

weight gain in boys: increases testosterone, growth hormone and insulin like growth factor results in marked increase in muscle mass and widening of the shoulders weight gain in girls: increase in estrogen production causes increased body fat deposition, breast development, and widening of the hips peak strength boys: typically occurs 1.2 years after peak height velocity and .8 years after peak weight velocity. peak strength usually attained between ages 20-30 peak strength girls: after peak height velocity, although there is a more individual variation in the relationship of strength to height and body weight for girls. peak strength normally attained by age 20

Nonfunctional Overreaching

when intensification of a training stimulus continues without adequate recovery and regeneration, an athlete can evolve into a state of extreme overreaching