1
Q
define LTPA
A
leisure time physical activity
activity is taking in an individual’s discretionary time
involves personal choice
2
Q
define exercise
A
a form of LTPA that is usually performed repeatedly over an extended period of time with specific external objective
-health
-aesthetics
-performance
according to ACSM, Structured, planned and repetitive with an objective
generation of force that results in disruption of homeostatic state.
disruption to homeostasis by muscle activity
3
Q
define sport
A
form of PA that involves competition
4
Q
define performance related physical fitness
A
the ability to perform muscular work satisfactorily
-fit enough to perform with success?
5
Q
define health related physical fitness
A
ability to perform ADL with low risk of chronic disease and premature death
6
Q
what are the 5 major components of ACMS health related fitness +1
A
cardiorespiratory
body comp
flexibility
muscular strength
muscular endurance
muscular power
7
Q
what are the 7 performance/skill fitness components
A
agility
coordination
speed
balance
reaction time
power
muscular endurance
8
Q
explain the concept of exercise as medicine and it’s two guiding principles
A
ACSM initiative to improve health and well being through PA prescription from doctors and HCP.
Guiding principles
-exercise and PA are important to health and the prevention and treatment of chronic diseases
-more should be done to address physical activity and exercise in health care settings
9
Q
what are the two default options for exercise programming and what is the problem with this approach
A
- anything a little beyond the patient’s current activity level
- recommending large muscle group actives for 30-40min on four or more days of the week.
its a step forward from before but still falls for short of a true exercise prescription
10
Q
what does exercise prescription look like
A
like any other type of drug prescription
exercise A, dose, interval, duration
11
Q
name the top 5 barriers reported by sedentary canadians
A
12
Q
what is the first step to exercise prescription
A
screening/risk assessment
13
Q
in the PARQ+ when must page 2,3 be completed
A
if any of the initial 7 questions are answered yes
14
Q
in the PARQ+ what is the next step if a person has filled in “no” to all follow up Q on page 2,3
A
ready to become more physically active
15
Q
in the PARQ+ what is the next step if a person has filled in yes to a question in page 2,3
A
see further information. Medical clearance with PARmedX
16
Q
according to the 24h movement guidelines for 18-64 what does healthy 24HR include
A
Physical activity:
-MVPA 150min/week
-muscle strengthening twice a week
-several hours of LPA
Sleep:
-7-9 good quality
-consistent sleep schedule
Sedentary behaviour
-8 hours or less
-no more than 3 of rec screen time
-breaking up periods of sitting as often as possible
17
Q
what are the 6A steps for movement counselling according to CSEP PATH
A
- ask for permission to discuss behaviours
- assess PA, sleep, sedentary
- advise client on current behaviours
- agree on a realistic goal
- assist client o increase self confidence and overcome barriers
- arrange a follow up
18
Q
what are the 5 A evidence catagory statements according to ACSM exercise prescription guidelines
A
regular exercise and reduce sedentary vital for health
training adaptions are reversed over time when exercise stop
variability in responses to stand dose of exercise
cardio and resistance training recommended to improve physical fitness and health
flexibility exercises improve and maintain joint angle of movement
19
Q
what is the ACSM exercise prescription advise for cardiorespiratory
A
150min/week moderate or 75min/week vigorous
light to moderate beneficial in reconditioned persons
target volume of 500-1000 METmin/week
increase step count to 7000/day
20
Q
are exercise hours less than 10 min still good for very deconditioned individuals?
A
yes. can yield favourable adaptations
21
Q
what is the minimum recommended session duration for cardio in ACSM exercise prescription guidelines
A
10 min bout
22
Q
According to ACSM exercise prescription guidelines, what is the recommended frequency of resistance training for each muscle group
A
2-3/week
23
Q
According to ACSM exercise prescription guidelines, what is the %1RM that novice to intermediate should use to improve strength
A
60-70
24
Q
According to ACSM exercise prescription guidelines, what it is the %1RM that experienced strength trainers can use to improve strength
A
80+
25
According to ACSM exercise prescription guidelines, what is the %1RM appropriate for older beginning exercise for strength
40-50
26
According to ACSM exercise prescription guidelines, what is the %1RM appropriate for sedentary beginning a resistance program
40-50
27
According to ACSM exercise prescription guidelines, what is the %1RM used to improve muscular endurance
less than 50
28
According to ACSM exercise prescription guidelines, what is the rep range for strength and power
8-12
29
According to ACSM exercise prescription guidelines, what is the rep range for strength in middle and older people starting exercise
10-15
30
According to ACSM exercise prescription guidelines, what is the rep range to improve muscular endurance
15-20
31
According to ACSM exercise prescription guidelines, how many sets per exercise
2-4 for strength and power
single can be good for old and beginner
less than including 2 can be useful for endurance
32
According to ACSM exercise prescription guidelines, how much rest between sets
2-3min
33
According to ACSM exercise prescription guidelines, how often should flexibility be training
2-3 is effective but daily is optimal
34
According to ACSM exercise prescription guidelines, what intensity should stretching be
feeling tightness or slight discomfort
35
According to ACSM exercise prescription guidelines, how long should stretching be
10-30s for most
30-50 may be better for older
60s total per exercise
36
According to ACSM exercise prescription guidelines, when is flexibility exercise most effective
muscle is warmed through exercise or external methods
37
According to ACSM exercise prescription guidelines, is there an optimal progression for flexibility
no
38
According to ACSM exercise prescription guidelines, what are the recommendations for neuromotor exercise
2-3 days/week
20-30min/day
recommended for old to improve physical function and reduce falls
probably effective for younger and middle age
39
what are the 4 methods to achieve conditioning
PA
nutrition
ergogenic aids
adjunctive modalities
-not proven
40
what is the main difference between PA and exercise
specific purpose is to sustain or improve health and or fitness
41
define homeostasis
maintenance of a condition of equilibrium regardless of changing external conditions
42
what does a single disruption of homeostasis result in
response
physiologic processes occur to restore homeostasis
43
what does multiple disruptions of homeostasis result in
multiple responses lead to adaptation
physiologic processes occur to change the conditions of the organism/cell
44
what needs to be true about a stimulus to elicit adaptations
must be sufficient to disrupt homeostasis
exercise and intensity
repeated
45
what about stimulus needs to scales with training age in order to elicit adaptations
intensity
46
what is training?
planned regimen of appropriate types of exercise with sufficient volume, intensity and frequency to elicit change in an organism's condition
47
what are typically the three training objectives a person chooses
health and wellness
body comp/aesthetics
performance
48
define performance
action or performing a task or function
49
is generic physical activity alone able to sufficiently sustain health?
usually not
50
what is SAID
specific adaptations to imposed demand
the type of adaptation is dependant on the imposed overload
51
what 4 personal characteristics influence dose-response
genetic potential
response to training
years of training
level of fitness
52
what type of health benefits can be gained from resistance training
reduce body fat
increase BMR
decreaseBP
decrease cardio demands to exercise
blood lipid profiles
glucose tolerance
insulin sensitivity
increase muscle and connective tissue
improve functional capacity
relieve low back pain
53
describe the principle of reversibility
training induced adaptations are revered to varying degrees over time upon the cessation of regular exercise
54
describe he principle of heterogeneity of response
there is considerable variability in individual responses to a standard dose of exercise
55
what is 1 MET
resting metabolic rate equivalent
56
what METs is moderate intensity exercise
4-5.9
57
what METs is heavy intensity exercise
6-7.9
58
what are the 5 characteristics of guidelines
scientific evidence
grading scale for evaluating the quality of the evidence
expert authors
they are recommendations
they have a target population in mind
59
what is the ACSM exercise prescription guidelines not for
adult athletes engaging in competitive sports and advanced training regimens can benefit from more advanced training techniques
60
describe the 4 levels of evidence
A: many control trials (RCTS) in population from which the recommendations are made.
B: few randomized control trials; can be inconsistent or trials were done in other populations then applied
C: Uncontrolled trials (no hypothesis), nonRandomized , or observational
D: Expert judgement including clinical experience
61
what are the limits of exercise guidelines
based on a consensus of available research spanning decades
represent only currently accepted knowledge meaning recent advances may not be widely accepted for many years
62
what is the Delorme method
3x10 resistance exercise
63
define dimishing returns
with adaptations, same stimulus elicits smaller disruption in homeostasis
64
define accommodations
over time, previously applied stimuli no longer disrupt homeostasis
65
What is the physiologic ceiling
maximum frequency, intensity, volume that can be tolerated by an individual
with training, individuals approach their physiologic ceiling
increasing frequency/intensity/volume is not effective
66
describe the ACSM 2009 muscular strength guide
67
describe the ACSM 2009 muscular hypertrophy guide
68
how does training change as training age increases
increase training intensity
utilize fewer repetitions per set
increase number of sets
emphasize multi-joint exercise
incorporate periodization
increase training frequency
69
what can interval training do for the endurance trained
increase efficiencies at the same loads
70
what is health
construct encompassing the physical, mental and spiritual aspects of an individual or organism
71
what is the traditional/medical definition of health
the absence of injury or disease
72
what is the dichotomous classification of health
an individual is either healthy or not healthy
injury or disease indicates the individual is not healthy
73
what are the limitations of the medical and dichotomous definition of healthy
does not distinguish between physical, mental and spiritual
does not distinguish between different types of physical, mental or spiritual
not clear about the absence of injury disease determined
does not quantify how healthy or not healthy
74
what is the WHO definition of health
state of complete physical, mental and social well being and not merely the absence of disease or infirmity
75
what is the Ottawa charter definition of health
health is a dynamic reflecting capacities to cope and restore
76
what is allostasis
maintaining homeostasis through changing conditions
healthy organism are capable of allostasis
77
during physiological stress what are the three things healthy organisms are capable of
mount protective response
reduce potential for harm
restore equilibrium through adaptation
78
define cardiovascular ability
ability to supply muscles with oxygen and ability for muscles to utilize oxygen
79
what are the potential consequences of poor cardiovascular ability
cardiac, pulmonary and or vascular disease
impaired performance in sustained low intensity PA
Impaired recovery following physical exertion
80
what are the potential consequences of poor body composition
cardiac, pulmonary and or vascular disease
metabolic disease
osteopenia
sarcopenia
81
what are the potential consequences of poor flexibility
inability to performa physical tasks properly
increased risk of musculoskeletal injury
pain and discomfort
82
on a scale of LTPA kcal/kg/day how are people categorized
active 3 kcal/kg/day
moderately active 1.5-3 kcal/kg/day
inactive less than 1.5 kcal/kg/day
sedentary 0 kcal/kg/day
83
what type of activities are considered moderate intensity and vigorous intensity
brisk walk, cycling
jogging, cross country skiing
84
TDEE equation?
TDEE = RMR + TEF + EEA
85
how many Kcals/min is low intensity PA
3.5kcal/min or less
assuming 70kg
86
how many kcals/min is moderate intensity PA
3.5-7kcals/min
assuming 70kg
87
how many kcals/min is vigorous intensity PA
7-9kcals/min
assuming 70kg
88
what is active insufficiency
two joint muscle too short to generate max. force
89
what is passive insufficiency
two joint muscle too long to generate max force
90
what is the parallel elastic component of muscle
connective tissue except tendon
91
what is the series elastic component of muscle
tendon
titin
cross bridges
92
at what muscle length does active tension max at.
100% of resting length
93
at what muscle lengths does passive tension start contributing
past 100% resting length
94
why does total tension increase past 100% muscle length if active tension decreases past 100%
active + passive
95
in the eccentric what is the relationship between force and velocity
higher velocity higher force
96
in the concentric what is the relationship between force and velocity
higher velocity lower force
97
what is the matveyev (classic) model of periodization
split into 4 mesocycles
gpp
spp
comp
transition/active rest
98
what is the focus of the GPP
develop general physical fitness qualities associated with sport
99
what is the focus of SPP
develop specific physical fitness qualities for sport
retain general physical fitness qualities
introduce transfer of training
-fitness to performance
100
what is the focus of comp phase
maximize transfer to training
minimize fatigue
101
what is the focus of active rest phase
recover from residual fatigue
102
what are the 2 primary objectives of athletic training programs
enhance performance and protect against injury
103
what does a needs analysis consist of when designing a training program
identifying the specific components of fitness that are important
104
what does a comparative analysis consists of when designing a training program
your athlete vs ideal/elite athlete
105
what are some common issues with needs analysis
potential lack of research on sport
accessibility to available info
too much info
106
what are the 3 types of movement
reflex
central pattern generator
voluntary
107
what are the 2 types of reflex for this class
myostatic stretch reflex
-sudden violent stretch of muscle
vestibulocochlear
-balance perturbation
108
what are the questions asked when going though a body positions and orientations analysis
what ROM do body and joints go through
how much flexibility required
how do body position affect muscle that are used
what positions increase risk of injury
109
what are the 3 questions required to characterize muscle involvement
what type of muscle action
how hard does muscle work
speed of muscle action
110
what are some limits to performance for steady state activities
O2 delivery to muscles
O2 extraction and utilization by muscles
substrate availbaility
111
kinetics vs kinematics
kinematics = elbow flexion
kinetics = kinetics = concentric contraction of elbow flexors or eccentric contraction of elbow extensors
112
indirect vs doubly indirect body comp measurment
indirect
-water weighing
-dexa
doubly indirect
-calipers
-electrical impedance
113
what happens to reps per set as training age increases
fewer reps
114
what is the average RMR for 70kg 170cm
1400-1500
1kcal/min
115
what is TEF estimation
10% OF KCAL CONSUMED
116
what is EPOC and how to estimate
excess post exercise oxygen consumption
equivalent to about 10% of total exercise expenditure
117
how much as a percent does muscle tissue consume energy at rest
20%
118
what are the three mechanisms behind PAP
phosphorylation of myosin regulatory light chains
-places myosin heads closer to actin light chain
recruitment of higher order motor units
changes in pennation angle
-decrease pennation angle
119
what type of stimulus does PAP require
moderate to heavy
60-95%1RM
120
when is the first window after PAP. and what type of activity should be more useful in this window
3-9 min after stimulus
low volume high intensity
window appears due to faster potentiation and slower fatigue
121
when is the second window of PAP and what type of activity is best done during this time
15-25min later
high volume high intensity
fatigue recovers faster than potentiation
122
what are the argument to use PAP
short term enhancement
chronic adaptation
increase workout density
increased work capacity
increased dynamic transfer
123
what are the arguments against PAP
limited research
combined training can lead to lower results
impractical sometimes
dynamic warm up could be equal or better
heterogeneity of response
identifying the window of opportunity is difficult
124
who is the most optimal candidate for PAP
high muscle strength
more fast twitch fibres
high training level
low power to strength ratio
high power requirement activity
125
what was found in Foulds' article about the dose response relationship with health benefits
in healthy active adults, PA program of at least moderate intensity 30min 3 times a week is associated with consistent improvements in health status
the groups who did more duration or intensity got greater results.
126
where %peak force, peak velocity is max power
30%
127
what is important to know about stretch shortening cycle
using a shorter stretch shortening cycle increases work by 20-50%
128
what is Lombard's paradox
why does identical force in antagonist muscles results in movement
greater moment arm for one muscle results in higher torque which generates a movement
main example is hamstrings producing hip flexion while rectus femoris producing knee flexion
129
how can torque be transferred by a muscle to a joint that isn't directly forced on
an example is extension at the knee from quads lengthens the gastrocnemius which then elastic forces of gastrocnemius stretching causes plantar flexion.
another example is how hip extension can cause lengthening of rectus femoris which causes knee extension
130
what is the fick equation
VO2 = cardiac output x a-vO2 difference
131
which is more important for advanced aerobic athletes, VO2 central factors or peripheral factors
peripheral factors
ability for muscles to extract and utilize oxygen
132
what to know about VO2max testing
exercise is performed at gradually increasing intensity
VO2 measured at each intensity
Steady state is reached at each intensity
intensity is increased until volitional or non volitional failure
133
what are some examples of VO2max tests
bruce treadmill
Cooper 12 min run
beep test
134
what to know about anaerobic threshold
lactate and ventilatory treshold usually similar but not always same
135
where does anaerobic threshold usually sit compared to VO2max for untrained/physically active, hockey/soccer, elite endurance
50-55% for untrained/physically
70-80% for hockey/soccer
80+% for elite endurance
136
what factors determine max pace in a steady state activity
VO2max
intensity just below anaerobic threshold as %VO2max
economy
137
what's the difference been non repetitive and repetitive non steady state activities
Non repetitive
-no rest
-large fluctuations in intensity
-ex. rowing, swimming, short and middle distance sprints
repetitive
-rest
-large fluctuations in intensity
-ex. soccer, hockey
138
what are the limits to metabolic performance for non repetitive non steady state activities
technique
intensity at anaerobic threshold
VO2max
-importance decreases for shorter duration activities
139
what are the metabolic performance limitations to repetitive non steady state actives
for the work bouts
-technique
-intensity at AT
-VO2max
rest
-VO2 for recovery
140
what is time motion analysis and what is it used for
analysis of the type and intensities of movement in non-steady state activity
duration of movement of different intensities
analysis of duration of rest or recovery
identify typical work to rest ratios
141
what are the two conclusions made buy the periodization strategies paper
periodization seems to be a superior approach to strength/power training even over short term, especially in previously trained subjects
optimal results are achieved by manipulating training variables in appropriate sequences and combinations rather than simply accomplishing a given amount of work
142
describe muscle contraction
nerve enters the presynaptic terminal or the neuromuscular junction
causes Ach to be released from synaptic vesicles in axon terminal
ach diffuses across the ynamtic cleft and opens sodium (Na+) channels in muscle membrane
sodium enters and depolarizes cell
T tubules carry impulse into sarcoplasmic reticulum releasing Ca2+ ion
Calcium binds to troponin on tropomyosin which moves tropomyosin out of the way
myosin binds to actin foaming cross bridges that ATP can bind
ATP breaks down releasing energy and causing the cross bridges to pull
another ATP binds to myosin cross bridge for the recovery
when action potential ends, calcium ions pumped back to sarcoplasmic reticulum
tropomyosin covers binding sites
143
which parts of muscle contraction require ATP
cross bridge cycling
sodium potassium pump
sarcoplasmic reticulum calcium pump
144
which 3 processes produce ATP
creatine phosphate
glycolysis
oxidative phosphorylation
145
what are the limitations to the PCR system
amount of creatine phosphate
-most of the time creatine reserves are at 50-60%
-creatine phosphate is 70% of total creatine
amount of creatine kinase
146
what is the rate limiting step of glycolysis
PFK
147
1 glucose produces what in anaerobic glycolysis
2 ATP
2 NADH
2 H+
148
1 glycogen produces what in anaerobic glycolysis
3 ATP
2 NADH
2 H+
149
what are the limitations of anaerobic glycolysis
availability of glucose/ glycogen
amount of PFK
150
explain how pyruvate becomes lactate
2 pyruvate + 2 NADH ---> 2 Lactate + 2NAD + 2H+
catalyzed by lactate dehydrogenase.
this means to go from glucose --> 2lactate. 4 hydrogen ion produced
151
what are the limitations of NAD+ resynthesis during anaerobic glycolysis
amount of LDH
acid production
152
how to remove hydrogen ions
need to remove because inhibit muscle contraction
-bicarb buffering
-transport to blood and elimination as CO2
153
where does oxidative phosphorylation occur
mitochondria
154
what is the two step process for oxidative phosphorylation
Krebs cycle (no oxygen)
ETC (o2 required)
155
what are the potential sources of acetyl coA
glucose --> pyruvate
AA ---> pyruvate
FA
156
what are the limitations of kerb cycle
number of mitochondria
citrate synthase
succinate dehydrogenase
-all can be improved by aerobic training
157
what happens in ETC
H removed from NADH FADH2
4 H + O2= 2(H2O)
158
what are the limitations of ETC
number of mitochondria
oxygen availability
159
what are the energy system limitations of anaerobic power
PCR, glycolysis
160
what are the energy system limitations for anaerobic threshold
glycolysis, oxidative phosphorylation
161
what are the energy system limitations for aerobic power
oxidative phosphorylation
162
which muscle adaptions are motor unit specific (2)
creatine phosphate
enzyme concentration
163
which muscle adaptions are muscle specific (2)
mitochondria
O2 extraction
164
which muscle adaption is central
oxygen delivery
165
what mechanisms behind improving oxygen extraction
increased myoglobin
-hemoglobin -> myoglobin
increase capillarization
166
how much can a-vO2 difference change with training
15 to 17 ml/100ml with 2 months of endurance training
167
what is stroke volume
amount of blood per heart beat
SV = EDV-ESV
168
if EDV increases what else decreases at same intensity of exercise
intrinsic heart rate
169
how does EDV increase
increase LVC cavity size
increase myocardial compliance
-stretch
170
what is frank starling law
more EDV causes more stretch which causes more forceful contraction which increases SV
171
what are the 2 limitations of EDV improvement
ventricular wall thickness
thoracic cavity size
172
How does an endurance athlete continue to improve if VO2 maxed
work on anaerobic threshold
173
why should VO2 specific training be limited when maxVO2 reached
increased risks
no benefits
174
what is minute venilation
tidal volume x BPM
175
how does training change minute ventilation
decreases in less than 8 weeks training
176
during max aerobic exercise, how much minute ventilation
60-85% maximum capacity
- blood oxygenation is not limited by respiration
177
what is the ventilatory cost of exercise breathing
5-18% of VO2
used by muscles of inspiration
-diaphram
-external intercostals
-pec minor, serrates anterior, scalenes
178
what are the 4 measures of cardiovascular training intensity
%VO2max
Speed
Power
%HRmax
179
describe the cardiovascular training intensity zones
1-5
180
describe the steady state training approaches for high volume using zones
4-5 days/week at zone 1,2
1-2 days/week at zone 3
181
describe the steady state training approaches for threshold using zones
2 days/week at zone1,2
3-4 days /week at zone 3
182
describe the steady state training approaches for polarized using zones
3-4 days/week at zone1,2
0-1 day/week at zone 3
1-2 days/week at zone 4,5
183
describe the steady state training approaches for high intensity interval training using zones
5-6 days/week at zone 4,5
184
what is the rationale for polarized training
zone 3 is the most strenuous and requires the most recovery
excessive training in zone 3 results in maladaption
185
what's the difference between Zones 1,2 and zones 3-5 in modalities
zones 1,2
-focused on general or specific modalities
-emphasis on central adaptions
Zones 3-5
-only specific modalities
-central and peripheral adaptations
-specific muscles must be trained
186
what to note about zones if trying to work on central adaptations for non steady state activity
zones 1,2 may be more effective if high volume (>60min)
zone 4,5 can work
187
what to note about zones if trying to work on peripheral adaptations for non steady state activity
zone 1,2 effective for beginners
zone 4,5 more effective for experienced
188
is sport practice good as cardiovascular training?
it is most effective because it provides opportunity to work on both central and peripheral factors
different from running, cycling etc because they might not use all of the muscles desired
-important b/c peripheral is muscle group specific
189
EPOC is split into which 2 processes
fast recovery and slow
190
EPOC fast consist of what
ATP synthesis
creatine phosphate synthesis
191
EPOC slow consist of what
lactate metabolism
muscle recovery
-sodium potassium pump
-SR calcium pump
other physiologic processes
192
how does post exercise lactate metabolism work
cori cycle
-lactate --> pyruvate --> glucose
metabolized in heart, liver, kidney
193
after a single exhaustive exercise and ATP down 30% and PCR down 60% how long does it take to get back to 80% recovery and full recovery
1 min for 80
4min for full recovery
194
after multiple sets exhaustive exercise how long for ATP and PCR to rapidly recovery and almost full recovery
3-10min is rapid recovery
almost full is 1hr
195
what to know about the cori cycle
lactate in the blood passes through the liver
when blood glucose is low, lactate enters cori cycle in liver
gluconeogenesis
-lactate -->pyruvate-->glucose
glycolysis creates 2 ATP but gluconeogenesis uses 6 so NET 4 ATP LOSS
-futile cycle
196
how long does EPOC last
24-48hr
197
which creates more EPOCm 2x15min of 1x30min
2x15 because EPOC is greater with increased frequency
198
what are the 3 rules to increasing training frequency
increase gradually
maintain same volume
polarize training
-avoid zone 3
199
what are the 4 roles of trainers
develop exercise program
instruct exercise technique
supervise training sessions
monitor training progress
200
what are the effects of supervision for athletes
increase results from training substantially
201
what are the effects of supervision for non athletes
increase results from training but not as much as for atheltes
202
why is supervision important (3)
proper exercise technique
better adherence to training
increased effort
203
what is DOMS and what are the 2 causes
muscle soreness with onset 24-48 hours following exercise
1. unaccustomed exercise
2. eccentric muscle action
204
what is the repeated bout effect for DOMS
trained individuals are less susceptible to DOMS
can be evident even after one incident of DOMS
205
what evidence shows that muscle soreness is not muscle damage
concentric actions lead to muscle damage but are rarely associated with DOMS
206
how does a warm up effect DOMS
can decrease pain but does not change decrease in performance
207
what causes DOMS
inconclusive but could be due to
1. disruption of connective tissue
2. calcium potassium and cytokines leaking out of muscle cells which irritate nociceptor
208
what is the difference between endomysium, perimysium and epimysium
endomysium goes around fibres
perimysium goes around fascicles
epimysium goes around whole muscle
209
what is muscle damage
disruption of z-disc/line
protein degradation
210
what is rhabdomyolysis
breakdown of muscle leading to protein excretion to blood
may cause renal failure
211
how can training progression minimize DOMS
progress volume and intensity
start with other exercises before eccentric heavy ones
teaching progressions
212
describe the basic principle of exercise teaching progressions
develop basic before specific motor skills.
break down motor skills so it is easier to see what are the physical fitness limitations
Be able to identify extreme ROM and the muscles that require either ROM or strength
213
when are teaching progressions required
resistance exercise
-pull ups
-squat
-pressing
running
agility work
-COD
-deceleration
214
what are some issues with teaching progressions
exercises that require them take too long to teach
-why not use simpler exercises
flexibility is not important
flexibility takes too long to develop
215
what muscles prevent spine hyperextension
abdominal muscles
particularly rectus abdominis
216
what are some consequences of hyperextension of the spine
nerve root compression
spondylolysis/spondylolisthesis
217
why can the muscle soreness and temporary decrease in force production after eccentric exercise be an good signal
signals that micro damage is present which is believed to be essential for tissue repair and growth. this growth is protective against future damage.
218
what are the key ideas of periodization
manipulate intensity, load ,frequency
general --> specific
dissipate fatigue
219
what is the point of a taper before a competition in periodization
reduce fatigue
induce supercompensation effect
-Performance gains from previous training that were initially masked by fatigue but emerge after adequate recovery.
220
what are the symptoms of DOMS
pain
swelling
temporary stiffness and reduced ROM
tenderness
reduce force generation
rhabdomyolysis
elevated creatine kinase
-rare
221
Should a person experiencing DOMS seek medical attention?
not unless limbs become heavily swollen or urine becomes dark
222
can stretching reduce DOMS in any way
no
223
what can be expected if you continue to exercise during DOMS
symptoms may diminish during activity but will return after recovery
if DOMS before is severe, exercise will make it worse. light activity is ok
224
what can be done to treat DOMS symptoms
can only treat pain. massage, acupuncture, icing and oral painkillers may work. damage and performance decrease will remain
225
what is the broad purpose of a warm up
prepare the body for more intense work
226
wha specifically should be expected from a good warm up
slowly increase blood flow
lessen risk of abnormal cardiac rhythm
improve O2 unloading (Bohr effect)
increase speed of metabolic reactions
increase o2 consumptions (decrease deficit in beginning of bout)
increased nerve condition velocity and neural activation
increase body temperature
decrease joint stiffness
feelings of well-being
227
how can a warm up benefit an athlete
provides an opportunity to up regulate incrementally
may enhance performance or ability to complete bout of exercise
it likely won't reduce risk of injury
228
what are the 2 key elements of a warmup
increase ventilation and muscle temp while minimizing fatigue
229
how does skin and muscle temperature change during the exercise and recovery.
skin temperature decreases during exercise and increases after during recovery
muscle temperature increases during exercises and remains elevated for a while after during recovery
230
explain the Bohr effect during warm up
increased temperature, H+, 2-3BPG and CO2 that results a lower affinity for oxygen at the muscle. this results in hemoglobin unloading more oxygen
231
compare active and passive warm ups
active induces greater metabolic changes and provides better performance
232
what are some examples of passive warmups and what application do they have
sauna, hot shower, heat application
used a lot in rehabilitation setting
233
what are the mechanisms that increase performance when muscle temp is increased (3)
increase ATP turnover
muscle cross bridge cycling rate
oxygen uptake kinetics
234
what are the potential 3 phases of warming up
general warm-up
-low intensity and non specific
specific warm up
-specific to the muscle group, energy system type of exercise and component of fitness
-increase intensity
PAP
235
what techniques can preserve the beneficial temperature effects induced by active warm up during lengthy transition phases
passive heat maintenance
236
how long should a general warm up be
5-20 min
237
how intense should a general warm up be
40-60% VO2max
238
what are the general rules of a general warm up (5)
warm up related to intensity of main bout
warm up has to be less intense than main bout
increased intensity for fitter individuals
engage large muscle mass
any better than none
239
why should static stretching not be part of any warm up
effect on loss of jump, power, agility and speed which can last between 15min and 2 hours
neural drive and contractile force decrease
affects musculotendinous compliance
-more stretched meaning less force
240
what is the effect of light static stretch or a few reps
little negative affect
241
when should light static stretching be used
with an active warm up
athletes with extreme ROM
242
what to know about cool downs in general
gradual decrease of exercise intensity over 5-20min
can be general or specific or combination
allows enhanced heat dissipation and feelings of improved recovery
243
what decides the length of the cool down
fitness level
the lower the fitness the longer the duration
244
what to know about cool downs for people with low fitness
reduced risk of cardiac complications
prevents venous pooling
-allowing arteries to reset to smaller circumference
-reduces fainting and dizziness
245
why is cool down a good time to stretch
muscles are still warm and compliant
246
measures of training intensity can be generally categorized into what 2 groups
psychobiological
physiological
247
what is a psychobiological measure of training intensity. provide an example
it relates to emotional or psychological factors related to physiology
RPE
248
what did Borg claim about RPE
single best indicator of the degree of physical strain
249
what is the main advantage of RPE
it is a single global measure that can integrate the responses occurring at muscle, cardio and respiratory systems
250
generally what factors determines exercise selection
popularity/trend
utilization by famous coaches/athlestes
client enjoyment
matches training gaols identified in needs analysis
needs vs wants
251
why does exercise selection matter
training principle of specificity
-train for what you want to achieve
252
Core vs assistance exercises
Core
-multijoint
-movement pattern
-many muscle engagement
-high training efficiency (transfer of training)
-can be either free weight or machine
Assistance
-multi or single joint
-isolates few muscles
-low efficiency (transfer of training)
-targets specific muscles
-free weight or machine
253
what is the major limitation of core exercises
inability to address imbalances or weak links
higher fatigue
254
compare ACL rehab using only core exercises or a mix of core and assistance
core only
-weak quads
-same hamstring
-slower return to sport
core+assistance
-strong quads
-same hamstring
-faster return to sport (2months)
255
compare ballistic vs non ballistic core exercises
ballistic
-moderate resistance
-faster movement
-accentuated region of force production
-->part where force is max
-typically free weight
-explosive strength and muscular endurance
non-ballistic
-heavy resistance
-slower movement
-large joint ROM
-free weight or machine
-for max strength, hypertrophy, muscular endurance
256
what are the limitations of weightlifting variations of ballistic exercises
requires coaching experience
257
what are the limitations of throwing variations of ballistic exercises. ex medicine ball
low resistance
258
what are the limitations of sprinting variations of ballistic exercises. Bike and running
running requires coaching expertise
biking requires specialized equipment
259
what are the limitations of jumping/plyometric variations of ballistic exercise
low resistance
260
how many exercises should be in a program? how many of each type?
fewest number of exercises to meet training objectives
-identify most effective exercise for objectives
-less exercises, more sets per exercise
Generally:
1 core ballistic per muscle or movement pattern
1 core non ballistic per muscle or movement
1 assistance per muscle
261
so when is exercise planned variation appropriate
in microcycle (week)
-ok to reduce monotony
between microcycle (week to week within block)
-not ok.
-variations does not allow progress
between block
-can vary
-not all blocks have same objectives
262
what is the general rule of exercise order and why
core before assistance
-uses more muscles and larger muscles
-fatigue of specific muscles from assistance can impair ability to do core
ballistic before non ballistic
-higher technique/skill requirement
-higher speed
-can be non ballistic before if training age high
263
explain the science and art of coaching
science (the what)
-scientific knowledge to explain phenomena
-theoretical rational for unexplained phenomenon
art (the how)
-how to use scientific knowledge and transfer it into training recommendations
264
what are the 3 components of the coaching model
knowledge, outcomes, contexts`
265
in the coaching model, what are the types of knowledge
professional
intrapersonal
interpersonal
266
in the coaching model, what are the 4C of outcomes
confidence, competence, connection, character
267
define periodization
method of organizing training to elicit physiological adaptations that transfer to optimal performance at specific times
planned variation
balancing act between adaptions and recovery
268
in periodization what is the issue of focusing on one physical fitness component?
detraining of other physical fitness components
diminishing returns/accommodation
269
explain the fitness-fatigue model
It examines the responses elicited by a single stimulus
fitness after stimulus is a positive effect
fatigue after stimulus is a negative effect.
fatigue diminishes faster than fitness so net positive performance gain after a while
270
what is involution
loss of adaptions when training stimulus is reduced or removed
271
explain general adaptations syndrome
explains response(adaptation+fatigue) to continuous stress
when stressors are first introduced, performance decreases into fatigue area. this is called the alarm phase
after a while, adaptations will occur, performance will increase into the adaptation area or back to baseline. this is called resistance phase
elevated levels of performance that are more than resistance phase can occur if adequate recovery and adaptation occur
overtraining phase occurs if stressors are excessive, and the athlete is unable to recover. Performance can be decrease further past fatigue area
272
explain the differences between fitness fatigue model and general adaptation syndrome
fitness fatigue
-single stim
-stim has simultaneous positive and negative effects
-manage acute to short term changes in physiologic state
General adaption syndrome
-cumulative effects of stressors
-initial negative effect
-stressors have delayed positive effects
-can be used to manage short, moderate and long term changes in physiological state
273
what is the true strength of the sequential periodization model
make it so that recovery-adaptations can be stimulated
274
what to know about concurrent training
manage training volume and frequency
understand the interaction between fitness and fatigue responses for different fitness qualities
-positive
-negative (interference)
275
what type of exercise typically causes the most interference
long duration endurance
high intensity endurance
strength and endurance within short time (1day)
276
what is sequential development. give 4 examples
a system of changing focus on fitness qualities
-manage the limitations of concurrent training
-capitalizes on successive effects of improved physical fitness
neuromotor --> anaerobic power
strength --> anaerobic power
anaerobic capacity --> aerobic capacity
flexibility --> strength
277
does increased physical fitness always equal improved performance
no. depends on the transfer of training
278
what is the goal of peaking
maximize performance for important events
--> optimize needed physical fitness qualities
-->minimize fatigue
-->maximize transfer of training
279
what is symmorphosis
the hypothesis that no more structure is formed or maintained that is required to satisfy functional demands
explains why progressive overload is required
280
does warm up and stretching reduce overuse injuries?
no
281
does stretching reduce incidence of muscle strains
some evidence but not completely conclusive
282
does a single bout of stretching impair muscle strength and power
decreases strength
decreases power but not as much
283
how can endurance athletes benefit from heavy strength training (3)
increases efficiency
-neuromuscular efficiency
-coordination
-delays activation of type2 fibre
converts fast twitch IIX into IIA more fatigue resistance
improve musculo-tendinous stiffness
284
what is hyperplasia
increase in number of cells
285
what are the suspected mechanisms for hypertrophy
mechanical overload
-time under tension
-heavy
muscle damage
-eccentric
metabolic stress
-pump
-occlusion training
286
what evidence supports the idea that EIMD causes hypertrophy (2)
exercise at long lengths lead to greater EIMD and hypertrophy
eccentric leads to greater hypertrophy and EIMD
287
what evidence counters the idea that EIMD causes hypertrophy (3)
similar hypertrophy between untrained and trained groups despite differences in EIMD due to repeated bout effect
extent of muscle damage does not related to hypertrophy. too much is detrimental
many forms of exercise leads to EIMD but not hypertrophy
-unaccustomed exercise
288
why is it so difficult to conclude if EIMD is involved in hypertrophy
it is impossible to separate EIMD stimuli from confounding stimuli
289
what is the evidence that supports the idea that metabolic stress induces hypertrophy (2)
blood occlusion in immobilized patients reduces the amount of atrophy
significant increase in hypertrophy when blood flow restriction combined with mechanical load
290
what is the evidence that contradicts the idea that metabolic stress induces hypertrophy (2)
doesn't cause much hypertrophy without mechanical stimulus
exercise that leads to excessive metabolic stress detrimental to muscle hypertrophy
291
what is the current consensus about metabolic stress and hypertrophy
not essential but could have a positive additive effect
292
what evidence is there that supports the idea that mechanical overload induces hypertrophy (2)
removing mechanical load leads to atrophy (involution)
greater protein synthesis following heavier resistance training
293
what evidence contradicts the idea that mechanical overload induces hypertrophy (3)
high degrees of muscle tension have been associated with primarily neural gains
overload does not need to be excessive.
-lower weight and higher rep seems to have similar hypertrophy compared to low rep high weight
bed rest patients reduce atrophy by occlusion without any mechanical tension
294
what is the consensus about mechanical overload and hypertrophy
muscle needs overload to increase in size
295
when comparing high load (8-12rep) and low load (25-30) to failure, what are the differences between in strength, hypertrophy and endurance
same hypertrophy
LL better for endurance
HL better for strength
296
are drop sets effective?
hypertrophy possibly for type 1 fibres by metabolic stress
evidence is mixed
297
are rest pauses effective?
yes. maximize endurance and hypertrophy in a limited amount of time. no impact on strength
298
what is German volume training
10x10. no benifites
4-6 sets seems to be best for hypertrophy
299
why might relying completely on the science not the greatest idea for muscle hypertrophy
not a lot of evidence to be sure of anything. relying on mechanisms is a good idea
300
why is training for strength important for everyone (4)
decrease injury rate
enhanced force-time characteristics
-power
-RFD (rate force development)
-->acceleration of force
improve sport skill performances
improves specific sport skill performance
301
when comparing strength and hypertrophy training volume equated, what is the difference in results
same hypertrophy.
strength training resulted in more strength
302
is there an optimal amount of strength?
no clear standards but 2x BW back squat is linked to better performance
303
is training to failure optimal for strength
no. non failure leads to similar gains and less fatigue
hypertrophy benefits
304
what is the best approach for training for muscular power?
a mixed approach can yield the largest benefits
305
describe the components of muscle from smallest to largest
306
what does the rate of ATP hydrolysis in a sarcomere depend on
MHC type
MHC I is slow. = type I
MHC IIa is fast = type IIA
MHC IIb is very fast. =type IIB
307
what is another name for a slow oxidative fibre
type I
308
what is another name for a fast oxidative glycolytic fibre
type IIA
309
what is another name for a fast glycolytic fibre
type IIB
310
what are the gender differences in muscle fibre type distribution
men have slighly more fast twitch compared to women. effect goes away when training is standardized
311
what does the number of sarcomeres in parallel contribute to
force generated
312
longer muscle fibres results in what performance change
more contraction velocity,
313
what can flexibility training result in for performance
more flexibility, power and strength
314
max power depends on what muscle characteristics
% of MHC IIa
number of sarcomeres in series and parallel
315
can an individual maximally activate muscle through voluntary effort
no
316
what is the estimated voluntary muscle activation
75%
range is 60-100
317
why does neural inhibition exist
to prevent injury
318
what is responsible for neural inhibition of MVC
golgi tendon organ (GTO)
319
can training increase voluntary muscle activation
yes
320
MU activation recruitment threshold same for every muscle?
no
321
how does hypertrophy effect the recruitment thresholds of muscle fibres
increases all fibre type recruitment threshold
322
if muscle hypertrophy leads to fewer motor units for the same resistance force what are the benefits
increase force steadiness
lower ATP cost
323
describe rate coding
more force = more frequent activation
324
what is a neural activity behind a twitch
motor unit activated once
325
what is the neural activity behind a summation of twitches
motor unit activated again before relaxation
326
what is the neural activity behind an unfused tetanus
MU activated repeatedly at low frequency
327
what is the neural activity behind a fused tetanus
motor unit activated repetitively at high frequency
328
so if all MU are recruited and muscle is still not at max force what is required to bring it to max force
increased firing frequency
329
0-40% MVC non ballistic contraction what is the recruitment pattern
recruitment of type I MU at low firing frequency
330
40-90% MVC non ballistic contraction what is the recruitment pattern
recruitment of type II MU at low firing frequency
331
90-100% MVC non ballistic contraction what is the recruitment pattern
recruitment of all MU. firing rate increased for all MU
332
what is the size principle
MU recruited from small to big fibre
333
what is the neural activation pattern of ballistic movements
firing frequency of MU is higher at time of recruitment.
334
what happens at the sarcolemma during rest
sodium potassium pump maintains ion balance
335
what happens at sarcolemma during a twitch
sodium enters cell. potassium leaves
336
what happens at sarcolemma during high frequency activation
sodium potassium pump restores ion balance to allow repeated activation of muscle
337
what type of training increases the number of Na K pump
high intensity training
-resistance
-sprint interval
338
what does one ATP do for Na K ATPase pump
3 Na out
2 K in
339
which has higher RFD, ballistic or non ballistic
ballistic
340
which has higher energy expenditure, ballistic or non ballistic
ballistic
341
when training at 0-40 MVC non ballistic what MU is activated and what are the training results on fibres
activate type I (SO)
increase Type I hypertrophy and endurance
342
when training at 40-70 MVC non ballistic what MU is activated and what are the training results on fibres
Type II FOG
increase type II FOG and type I SO endurance and hypertrophy
343
when training at 70-90 MVC non ballistic what MU is activated and what are the training results on fibres
recuit type II FG
hypertrophy and endurance of both type II
344
when training at 90-100 MVC non ballistic what MU is activated and what are the training results
all are increased firing rate
increase neuralogic drive/strength
minimal hypertrophy
345
when training at 0-40 MVC ballistic what and how is MU is activated and what are the training results
type I SO max firing frequency
increases speed at low resistance
346
when training at 40-70 MVC ballistic what and how is MU is activated and what are the training results
type I SO and type II FOG max firing rate
increase speed at low and medium resistance
347
when training at 70-90 MVC ballistic what and how is MU is activated and what are the training results
all fibre types at max firing rate
increases speed at low, med, and high resistance
348
what is intermuscular coordination
the coordination between muscles
in a movement it can look like increased activation of synergists and decreased co contraction of antagonists
associated with neuromotor fitness
-skill/technique
349
when training over a period of time how does the source of strength adaption change
at first mostly neural and little hypertrophic. gradually becomes more and more hypertrophic and less neural
350
which measures of perceived exercise intensity are mentioned in ACSM exercise prescription guidelines
omni scale
talk test
RPE
feeling scale
351
how to calculate training impulse or TRIMP
352
what is the time range for ATP-PCr systen
0-15sec
0-8 power
8-15 capacity
353
what is the time range for anaerobic glycolysis
15-120 sec
15-30 sec Power
45-2min Capacity
354
what is the time range for aerobic
3-5 min power
hours for capacity
355
what is the work to rest ratios for ATP-PCR
1:3-5
356
what is the work to rest ratios for glycolytic
1:2-3
357
what is the work to rest ratios for aerobic
1:1-0.5
358
how does work to rest change for speed in comparison to other recommendations
much higher rest in comparison
1:60+
359
what is the Rusko Orthostatic test
a test of athlete fatigue by testing how fast HR can decrease after orthostatic test
slow decrease indicates high fatigue
kin335
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