S&c Test 1

Front 1

Anaerobic training

Back 1

High intensity intermittent bouts of exercise

Front 2

muscle adaptations occur first in

Back 2

The brain, neurally

Front 3

Size principle

Back 3

The CNS adapts by recruiting in non consecutive order of size of muscle fibers

Front 4

Type 1 muscle fiber

Back 4

Fast twitch

Front 5

Type 2 muscle fiber

Back 5

Slow twitch

Front 6

Cross education

Back 6

Training 1 limb will result in increased strength in opposite limb up to 22%

Front 7

Bilateral deficit

Back 7

Greater force produced when 1 limb contracts independently than when both contract together

Front 8

Muscle hypertrophy

Back 8

Muscle enlargement from increase in size of the cross sectional area of existing fibers

Front 9

Evidence of hypertrophy appears in how many workouts

Back 9

16+

Front 10

When are initial gains the greatest in a workout program?

Back 10

1st 3 months. Rate of gains decrease over time.

Front 11

Repetition volume

Back 11

# reps in a workout

Front 12

Load volume

Back 12

# sets x # reps x weight lifted, added together

Front 13

Acid-base balance of skeletal muscle

Back 13

Decreases pH level

Increases lactic acid tolerance

Delays fatigue

Increases muscle endurance

Front 14

Muscle fiber size changes

Back 14

Type 2 have greater increase in size with anaerobic training

Ex. Leg physique of endurance athlete vs sprinter

Front 15

Sprint training increases what

Back 15

Calcium release. Important for muscle contraction

Front 16

Bone modeling

Back 16

Longitudinal weight bearing force causes bone to bend. Wakes up dormant osteoblasts. Osteoblasts lay down new collagen fibers

Front 17

Minimal essential strain (MES)

Back 17

Threshold stimulus that initiates new bone formation

Front 18

MES is what percent of force required to fracture one

Back 18

1/10

Front 19

Changing angles for resistance training

Back 19

Creates new target area for bone growth

Front 20

Neuromuscular junction

Back 20

Increased surface area results in larger branching of nerves, enhancing training

Front 21

Bone physiology

Back 21

Trabecular (spongy) bone responds more rapidly to stimulus than (cortical) compact bone

Front 22

Acute anaerobic exercise results in

Back 22

Cardiac output

Stroke volume

Heart rate

Oxygen uptake

Systolic BP

Blood flow to active muscles

Front 23

Cardiac output

Back 23

Amount blood pumped per minute (stroke volume x HR)

Front 24

Stroke volume

Back 24

Amount of blood pumped per beat (cardiac output/HR)

Front 25

Reactive hyperemia

Back 25

Decreased blood flow to muscles during concentric (flex) phases (kink in water hose)

Increases blood throw in eccentric phase (whoosh)

Front 26

Overtraining

Back 26

Excessive frequency, volume, or intensity of training

Front 27

Psychological effects of overtraining

Back 27

Decreased desire to train

Decreased joy from training

Front 28

Sympathetic overtraining

Back 28

Increased resting HR- bad

Front 29

Parasympathetic overtraining

Back 29

Fatigue, apathy, loss of sleep, and irritability

Front 30

Hormonal markers in overtraining

Back 30

Decreased glutamine

Decreased resting levels of testosterone

Decreased lutenizing hormone

Increased cortisol

Front 31

Detraining

Back 31

Decreased performance and loss of accumulated physiological adaptations following cessation of anaerobic training

Front 32

Detraining occurs

Back 32

2 weeks or sooner depending on athletes level of training

Front 33

Pretraining levels with detraining

Back 33

Strength rarely goes below pretraining levels

Front 34

Overreaching

Back 34

Excessive training on short term basis

Front 35

Why is overreaching used?

Back 35

Used to condition athlete

Acclimation

Front 36

When is overreaching used?

Back 36

Preseason

2 a days