Cscs Test Prep Chapter 5

Front 1

Anaerobic Training

Back 1

Consists of:
- High Intensity
- Intermittent Bouts
- of Exercise

i.e.:
- Weight Training
- Plyometric Drills
- Speed/Agility
- Internal Training

Front 2

Anaerobic Training Adaptations

Back 2

Improvements in:
- Muscular Strength
- Power
- Hypertrophy
- Muscular Endurance
- Motor Skill Performance

Front 3

Size Principle

Back 3

Governs:
- De/recruitment of MU's in an orderly manner

Relationship between:
- MU Twitch Force
- Recruitment Threshold

MU's are recruited in Order According to their:
- Thresholds
- Firing Rates

Front 4

Adaptation to Resistance Training (Muscle Fibers)

Back 4

With Heavy Resistance Training:
- All fibers grow larger

Experienced Lifters:
- CNS adaptations allow greater MU activation of Larger MU's first

Front 5

Selective Recruitment

Back 5

Exception to Size Principle

Fast-Twitch MU"s may occur under Circumstances that allow the Athlete to:
- Inhibit Lower-Threshold MU"s
- Instead will Activate Higher MU's Thresholds to produce force

Front 6

Neuromuscular Junction (NMJ)

Back 6

Interface between the:
- Nerve
- Skeletal Muscle
- Potential Site for Neuro-Adaptations

All from Anaerobic Training

Front 7

Electomyography (EMG)

Back 7

Common Research Tool

Used to examine:
- Magnitude of Neural Activation following training

Front 8

Cross-Education

Back 8

Training only One Limb
- Can Result in an Increase in Strength in the Untrained Limb!

Front 9

Bilateral Deficit

Back 9

Untrained Individuals

The Force Produced when Both Limbs are Contracting
- is Less than the Sum of
- The Forces when produced Unilaterally

Front 10

Hypertrophy

Back 10

Muscular Enlargement
- from Training
- Increase in Cross-Sectional Area

Front 11

Structural Proteins

Back 11

Titin

Nebulin

Part of Hypertrophy Adaptation

Front 12

Myogenesis

Back 12

Muscle Regeneration

Front 13

Proteins Increased in Hypertrophy

Back 13

Actin

Myosin

Myofibrils

Front 14

Hyperplasia

Back 14

Increase in the actual
- Number of Muscle Fibers
- Via Longitudinal Fiber Splitting

Response to H.I.T. (Only in Animals, not so much Humans)

Front 15

Mechanical Loading

Back 15

Forces from Exercise that:
- Cause Deformation of Specific Regions of the Skeleton
- Created by Muscular Actions
- On Tendinous Insertion into Bone
- Bending, Compressive, Torsional

Front 16

Osteoblast

Back 16

Cells that:
- Manufacture
- Secrete Proteins (Collagen)
- Placed in-between bone cells
- Increase bone strength

Migrates to Bone's Surface:
- Begin Bone Remodeling

Front 17

Bone Matrix

Back 17

Space Between Bone Cells

Front 18

Hydroxyapatite

Back 18

Calcium Phosphate Crystals
- Mineralized Collagen

Front 19

Periosteum

Back 19

Outer Surface of the Bone

Front 20

Trabecular Bone

Back 20

Spongy Bone

Front 21

Cortical Bone

Back 21

Compact Bone
- Dense
- Compact outer shell of bone

Front 22

Minimal Essential Strain

Back 22

The Threshold of Stimulus
- Initiates new Bone Formation
- From Enhanced Mechanical Strain

Front 23

Bone Mineral Density

Back 23

The Quantity of Mineral Deposited in a Given Area of Bone

Front 24

Specificity of Loading

Back 24

Using exercises that:
- Directly Load a Particular Region of the Skeleton

Front 25

Osteoporosis

Back 25

A Disease in which:
- BMD
- Bone Mass
- Reduced to Critical Levels

Front 26

Osteogenic Stimuli

Back 26

Factors that Stimulate New Bone Formation

Front 27

Structural Exercises

Back 27

Exercises that Involve:
- Multiple Joints
- Direct Force Vectors Through
- - The Spine and the Hip

Front 28

Progressive Overload

Back 28

Progressively Placing:
- Greater than Normal Demands
- On the Exercising Musculature
- Training that increases Bone Mass

Front 29

Stress Fractures

Back 29

Micro-fractures in the Bone Due to:
- Structural Fatigue

Front 30

Peak Bone Mass

Back 30

Maximum Bone Mass Achieved during:
- Early Adulthood

Front 31

Component of Mechanical Load for Bone Growth

Back 31

Magnitude Load
- Intensity

Rate of Loading:
- Speed

Direction of Forces

Volume of Loading
- Number of Repetitions

Front 32

How Do Athletes Stimulate Bone?

Back 32

- Exercise for Direct Load (Specificity)

- Structural Exercises

- Progressively Overload

- Vary Exercise Selection

- Weight Bearing

Front 33

Collagen

Back 33

The primary structural component of
- All Connective Tissue
- Type I for Bone/Tendon/Ligaments
- Type II for Cartilage

Front 34

Procollagen

Back 34

The Parent Protein to Collagen

Synthesized and Secreted by:
- Fibroblasts

3 Protein Strands Twisted Around Each Other (Triple Helix)

Front 35

Microfibril

Back 35

The Parallel Arrangement of Collagen Filaments

Front 36

Cross-Linking

Back 36

Strong Chemical Bonds of Collagen

Collagen True Strength

Chemical Bonds Forms Between Adjacent Collagen Molecules throughout collagen bundles

Front 37

Elastin

Back 37

Elastic Fibers in Ligaments

Front 38

Sites Where Connective Tissue Can Increase: Strength/Load Bearing

Back 38

At Junctions Between the:
- Tendon/Ligament
- Bone Surface

Within Body of the
- Tendon/Ligament

In the Network of:
- Fascia within Skeletal Muscle

Front 39

Increase of Strength in a Tendon Are From What Adaptations

Back 39

Increase in Collagen Fibril Diameter

Greater Number of Covalent Cross-Linking in Hypertrophied Fiber

Increase in the Number of Collagen Fibrils

Increase in the Packing Density of Collagen Fibrils

Front 40

Tendon Stiffness

Back 40

Force Transmission:
- Per Unit of Strain (Tendon Elongation)

Front 41

Main Function of Cartilage

Back 41

- Provide Smooth Joint Articulating Surfaces

- Act as a Shock Absorber for Forces Directed Through the Joint

- Aid in the Attachment of Connective Tissue to the Skeleton

Front 42

Hyaline Cartilage (Articular Cartilage)

Back 42

Found on the:
- Articulating Surface of Bones

Front 43

Fibrous Cartilage

Back 43

Very Tough form of Cartilage

Found in:
- Intervertebral Disks of Spine
- At Junctions where Tendons Attach to Bone

Front 44

Athletes Training for Connective Tissue Adaptations (Tendons, Ligaments, Fascia)

Back 44

High-Intensity Exercise

Front 45

Athletes Training for Connective Tissue Adaptations (Cartilage)

Back 45

Weight-Bearing Forces

Complete Movements (Full ROM)

Moderate Aerobic Exercise

Front 46

Acute Anabolic Hormonal Response to Anaerobic Exercise

Back 46

Critical for Exercise Performance/Training Adaptations

- Upregulation of Anabolic Hormone Receptors is Important for:
- - Mediating the Hormonal Effects

Front 47

Acute Anaerobic Exercise Results in:

Back 47

Increased:
- Cardiac Output
- Stroke Volume
- Heart Rate
- Oxygen Uptake
- Systolic BP
- Blood Flow to active Muscles

Front 48

Reactive Hyperemia

Back 48

When Contractions >20% max voluntary contraction
- Impedes Blood Flow

BUT…
- Blood Flow Increases During Rest Periods (Reactive Hyperemia)

Front 49

Rate Pressure Product

Back 49

RPP = Resting Heart Rate x Systolic Blod Pressure

A Measure of Myocardial Work

Front 50

Ventilation Equivalent

Back 50

The Ration of:
- Air Ventilated to
- Oxygen Used by the Tissues

Front 51

Possible Decrease of Power/Strength Output From Aerobic Training

Back 51

Adverse Neural Changes

Alterations of Muscle Proteins n Muscle Fibers

Front 52

Overtraining

Back 52

Excessive:
- Frequency
- Volume
- Intensity

Of Training that Results in:
- Extreme Fatigue
- Illness
- or Injury

Due to Lack of:
- Sufficient Rest
- Recovery
- m/b Nutrient Intake

Front 53

Overreaching

Back 53

Excessive training on a Short-Term Basis

Front 54

Overtraining Syndrome

Back 54

The Condition resulting from
- Overtraining

Happens when Overreaching continues beyond a Reasonable Period of Time

aka. Staleness, burnout, chronic overwork, etc.

Front 55

Sympathetic Overtraining Syndrome

Back 55

Increased:
- Sympathetic Activity at Rest

Front 56

Psychological Markers of Anaerobic Overtraining

Back 56

Decreased Desire to Train

Decreased Joy from Training

Front 57

Hormonal Markers of Anaerobic Overtraining

Back 57

Acute:
- Epinephrine/Norepinephrine
- Increased beyond normal Exercise-Induced Levels
- aka. Sympathetic Overtraining Syndrome

Front 58

Performance Markers of Anaerobic Overtraining

Back 58

Performance Decrements

Front 59

Detraining

Back 59

The Cessation of:
- Anaerobic Training

Or Substantial Reduction in:
- Frequency
- Volume
- Intensity
- or a combo of all 3

Results in:
- Decrements in Performance
- Loss of Physiological Adaptations

Happens ~2 weeks of no training
- Maybe more for Well Trained Athletes