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59 Cards in this Set
- Front
- Back
Anaerobic Training
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Consists of:
- High Intensity - Intermittent Bouts - of Exercise i.e.: - Weight Training - Plyometric Drills - Speed/Agility - Internal Training |
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Anaerobic Training Adaptations
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Improvements in:
- Muscular Strength - Power - Hypertrophy - Muscular Endurance - Motor Skill Performance |
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Size Principle
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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 |
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Adaptation to Resistance Training (Muscle Fibers)
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With Heavy Resistance Training:
- All fibers grow larger Experienced Lifters: - CNS adaptations allow greater MU activation of Larger MU's first |
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Selective Recruitment
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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 |
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Neuromuscular Junction (NMJ)
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Interface between the:
- Nerve - Skeletal Muscle - Potential Site for Neuro-Adaptations All from Anaerobic Training |
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Electomyography (EMG)
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Common Research Tool
Used to examine: - Magnitude of Neural Activation following training |
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Cross-Education
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Training only One Limb
- Can Result in an Increase in Strength in the Untrained Limb! |
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Bilateral Deficit
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Untrained Individuals
The Force Produced when Both Limbs are Contracting - is Less than the Sum of - The Forces when produced Unilaterally |
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Hypertrophy
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Muscular Enlargement
- from Training - Increase in Cross-Sectional Area |
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Structural Proteins
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Titin
Nebulin Part of Hypertrophy Adaptation |
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Myogenesis
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Muscle Regeneration
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Proteins Increased in Hypertrophy
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Actin
Myosin Myofibrils |
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Hyperplasia
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Increase in the actual
- Number of Muscle Fibers - Via Longitudinal Fiber Splitting Response to H.I.T. (Only in Animals, not so much Humans) |
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Mechanical Loading
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Forces from Exercise that:
- Cause Deformation of Specific Regions of the Skeleton - Created by Muscular Actions - On Tendinous Insertion into Bone - Bending, Compressive, Torsional |
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Osteoblast
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Cells that:
- Manufacture - Secrete Proteins (Collagen) - Placed in-between bone cells - Increase bone strength Migrates to Bone's Surface: - Begin Bone Remodeling |
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Bone Matrix
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Space Between Bone Cells
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Hydroxyapatite
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Calcium Phosphate Crystals
- Mineralized Collagen |
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Periosteum
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Outer Surface of the Bone
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Trabecular Bone
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Spongy Bone
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Cortical Bone
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Compact Bone
- Dense - Compact outer shell of bone |
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Minimal Essential Strain
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The Threshold of Stimulus
- Initiates new Bone Formation - From Enhanced Mechanical Strain |
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Bone Mineral Density
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The Quantity of Mineral Deposited in a Given Area of Bone
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Specificity of Loading
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Using exercises that:
- Directly Load a Particular Region of the Skeleton |
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Osteoporosis
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A Disease in which:
- BMD - Bone Mass - Reduced to Critical Levels |
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Osteogenic Stimuli
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Factors that Stimulate New Bone Formation
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Structural Exercises
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Exercises that Involve:
- Multiple Joints - Direct Force Vectors Through - - The Spine and the Hip |
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Progressive Overload
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Progressively Placing:
- Greater than Normal Demands - On the Exercising Musculature - Training that increases Bone Mass |
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Stress Fractures
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Micro-fractures in the Bone Due to:
- Structural Fatigue |
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Peak Bone Mass
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Maximum Bone Mass Achieved during:
- Early Adulthood |
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Component of Mechanical Load for Bone Growth
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Magnitude Load
- Intensity Rate of Loading: - Speed Direction of Forces Volume of Loading - Number of Repetitions |
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How Do Athletes Stimulate Bone?
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- Exercise for Direct Load (Specificity)
- Structural Exercises - Progressively Overload - Vary Exercise Selection - Weight Bearing |
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Collagen
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The primary structural component of
- All Connective Tissue - Type I for Bone/Tendon/Ligaments - Type II for Cartilage |
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Procollagen
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The Parent Protein to Collagen
Synthesized and Secreted by: - Fibroblasts 3 Protein Strands Twisted Around Each Other (Triple Helix) |
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Microfibril
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The Parallel Arrangement of Collagen Filaments
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Cross-Linking
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Strong Chemical Bonds of Collagen
Collagen True Strength Chemical Bonds Forms Between Adjacent Collagen Molecules throughout collagen bundles |
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Elastin
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Elastic Fibers in Ligaments
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Sites Where Connective Tissue Can Increase: Strength/Load Bearing
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At Junctions Between the:
- Tendon/Ligament - Bone Surface Within Body of the - Tendon/Ligament In the Network of: - Fascia within Skeletal Muscle |
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Increase of Strength in a Tendon Are From What Adaptations
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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 |
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Tendon Stiffness
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Force Transmission:
- Per Unit of Strain (Tendon Elongation) |
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Main Function of Cartilage
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- 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 |
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Hyaline Cartilage (Articular Cartilage)
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Found on the:
- Articulating Surface of Bones |
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Fibrous Cartilage
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Very Tough form of Cartilage
Found in: - Intervertebral Disks of Spine - At Junctions where Tendons Attach to Bone |
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Athletes Training for Connective Tissue Adaptations (Tendons, Ligaments, Fascia)
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High-Intensity Exercise
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Athletes Training for Connective Tissue Adaptations (Cartilage)
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Weight-Bearing Forces
Complete Movements (Full ROM) Moderate Aerobic Exercise |
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Acute Anabolic Hormonal Response to Anaerobic Exercise
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Critical for Exercise Performance/Training Adaptations
- Upregulation of Anabolic Hormone Receptors is Important for: - - Mediating the Hormonal Effects |
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Acute Anaerobic Exercise Results in:
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Increased:
- Cardiac Output - Stroke Volume - Heart Rate - Oxygen Uptake - Systolic BP - Blood Flow to active Muscles |
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Reactive Hyperemia
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When Contractions >20% max voluntary contraction
- Impedes Blood Flow BUT… - Blood Flow Increases During Rest Periods (Reactive Hyperemia) |
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Rate Pressure Product
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RPP = Resting Heart Rate x Systolic Blod Pressure
A Measure of Myocardial Work |
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Ventilation Equivalent
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The Ration of:
- Air Ventilated to - Oxygen Used by the Tissues |
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Possible Decrease of Power/Strength Output From Aerobic Training
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Adverse Neural Changes
Alterations of Muscle Proteins n Muscle Fibers |
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Overtraining
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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 |
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Overreaching
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Excessive training on a Short-Term Basis
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Overtraining Syndrome
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The Condition resulting from
- Overtraining Happens when Overreaching continues beyond a Reasonable Period of Time aka. Staleness, burnout, chronic overwork, etc. |
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Sympathetic Overtraining Syndrome
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Increased:
- Sympathetic Activity at Rest |
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Psychological Markers of Anaerobic Overtraining
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Decreased Desire to Train
Decreased Joy from Training |
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Hormonal Markers of Anaerobic Overtraining
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Acute:
- Epinephrine/Norepinephrine - Increased beyond normal Exercise-Induced Levels - aka. Sympathetic Overtraining Syndrome |
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Performance Markers of Anaerobic Overtraining
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Performance Decrements
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Detraining
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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 |