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38 Cards in this Set
- Front
- Back
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concurrent training |
stimoulation inclusion of both resistance aand endurance training |
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What are the 2 hypotheses |
crhronic and acute training |
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what does aerobic training adaption need? |
long duration, low force output |
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What does strength training adaption need |
short duration, high force output |
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What is the neuromuscular adaption for resistance training |
sychronous firing, recruits large population of motor units, rapid rates of force development |
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What is the nueromuscular adaption for endurance training |
asynchronous firing, recruiting small population of motor units, slow rates of force development |
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what does concurrent training lead too |
Attenuation of hypertrophy,strength, power Overtraining /competing adaption (chronic) |
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Whats important about the decline in work capacity |
As the time goes on the recovery increases |
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What comes from attenuation in the long term |
overtraining hypothosis/motor recruitment divergent neuromuscular adaption |
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What is the negative effect of acute hypothesis |
decreased strength potential |
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What are advantages to concurrent training |
Fat loss Basal metabolic rate |
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why cycling less detrimental then running |
the biomechanics is more similar to squats and leg press than runnung. causes limited hip mobility and hamper strength running (eccentric load) causes more damage( can lead to overtraining |
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what is better short duration cardio are long duration cardio |
20 -30 minutes result in lower decerements any longer brings a greater attenuation of hypertrophy, strength, power gains |
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what are recommendation for walking |
High intensity sprinting walking |
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Why are sprints beneficial |
Recruitment of high threshold motor unit -increases recruitment efficiency Stress similiar to wieght training (ATP-PC ,Glycolysis) |
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When does fat loss aoccur |
greater at higher heart rate |
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What is the bottomline for walking |
Walking elicits no cardiocvascular adaption |
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Should cardio and wieght lifting be done on the same day |
no ever other day |
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How should it be seperated and what is important |
Should be seperated by 24 hours and CHO |
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What are the different pre exercise warmups |
Static,dynamic,Active,Specific |
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What are some physiological effects of warmup |
Elevation of baseline Oxygen consumption Skin temerature increases core temperature Heart Rate |
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WHat are the ste to static stretching decrease |
1st: stress relaxation: deformation of the tissue around muscle 2nd:Creep: –Thenature of the deformed tissues ‘creeps’ to the MTU causing it to be naturallyheld at a long length –Ultimately,when the muscle is acutely stretched there is less recoil |
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what is the result of this |
less elastic energy, decreased performance |
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What are the mechanisms of dynamic stretching |
Secificity Greater intensity that static -Significantly increases resting VO2 and core temerature Possible excitability of alpha motor units,enhancing the stretch shortrning cycle |
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What is important about dynamic and static stretching |
DynamicStretching appears to increase strength, power, jumping, and sprintingperformance whereas static stretching has deleterious effects on these indicesof performance.
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What does static stretches do ? |
increase caloric expenditure, decreases running economy |
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Does static stretching affect female endurance runners |
no affect on performance |
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What about dynamic stretching? |
no significant effect/ but still increases caloric expenditure |
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What is important about static stretching and aerobic performance |
•Static Stretching Decreases AerobicPerformance in trained males due to a decrease in muscle stiffness–Mayhave no effect in females–Atrest females tend to have a less stiff MTU
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What is important about dynamic stretching and aerobic performance |
•Dynamic Stretching may have noeffect–Moreresearch needs to be done–Maybe more effective for well-trained individuals
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what is important about task specific warm up |
•Can include more sport specificmovements.
•Possibly should remain under 70% •Duration and intensity should bemonitored Elevate baseline VO2 •Skin Temperature may be key |
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what is the summary of aerobic training |
•Static Stretching (SS) decreasesperformance in trained male runners•SS = No effect in trained femalerunners•Dynamic Stretching = No effect onTrained male runners•Cooling skin temperature duringwarm-up may be determining factor to improve performance•NOTE:Dynamicand Static stretching both acutely increase ROM 16-17%
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What is Post activation potentiation |
Augmented human performance following heavy muscle contraction |
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What is the POst Activation potentiation mechanism |
increase Ca2+ kinetics increases muscle stiffness faster recruitment of motor nuerons -recruitment/rate coding/greater nueral outut |
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is elevating VO2 necessary to increase endurance erformance |
yes it is |
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Do elite athletes need a longer time than non elite athletes |
true |
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true are false/ results suggestt that warmups should be specific to the performance task and the duration and intensity of warm up/dependant upon the performance task |
true |
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What are some recommendations for warming up |
Anaerobic performance-dynamic Aerobic-Submaximal task specific warmup (aim not to raise temperature) |
