Ryan's Exam 3 Questions PDF

What are the key factors involved in the increase in strength over time? ○ Neuromuscular efficiency ○ Increase in muscle cross-sectional diameter/area ○ Altered biomechanics/technique ○ Increased motivation How does neuromuscular efficiency contribute to strength gains ○ Increase motor unit recruitm...

What are the key factors involved in the increase in strength over time? ○ Neuromuscular efficiency ○ Increase in muscle cross-sectional diameter/area ○ Altered biomechanics/technique ○ Increased motivation How does neuromuscular efficiency contribute to strength gains ○ Increase motor unit recruitment ○ Increase firing rate When do acute adaptations to exercise occur? ○ During and shortly after exercise bout List the different kinds of acute adaptations to exercises ○ Neurological (increased EMG amplitude and number of motor units recruited) ○ Muscular (increased hydrogen ions/decreased muscle pH, increased inorganic phosphate, ammonia. Decreased glycogen, creatine phosphate, and ATP) ○ Endocrine (increased epinephrine, cortisol, testosterone, growth hormone) What occurs neurologically as an acute adaptation to exercise? ○ As muscle start to fatigue → changes in recruitment and firing rate ○ ↑ EMG amplitude (greater neural activation) ○ ↑ number of motor units recruited List muscular physiological adaptations to acute exercise ○ Muscle fatigue = accumulation of metabolites & depletion of fuel substrates ○ ↑ hydrogen ions (↓ muscle pH) ○ ↑ inorganic phosphate ○ ↑ ammonia ○ ↓ creatine phosphate ○ ↓ glycogen ○ ↓ or ↔ ATP What type of hormones are released in response to acute exercise? ○ Peptide (e.g., growth hormone, insulin) ○ Lipid-derived (e.g., testosterone, estradiol, cortisol) ○ Amino acid-derived (e.g., epinephrine, norepinephrine) List acute hormonal responses to exercise/PA? ○ ↑ epinephrine ○ ↑ cortisol ○ ↑testosterone ○ ↑ growth hormone What factors influence the magnitude of hormonal response to exercise? ○ Sets and reps ○ Load lifted ○ Rest period ○ Amount of muscle mass used What type of training characteristics are associated with a stronger endocrine response during exercise? ○ Moderate to high volume ○ Moderate to heavy resistance ○ Short rest periods ○ Large amount of muscle mass used in exercise Define Chronic Adaptation to exercise ○ long-term changes in structure and function as a consequence of chronic exercise List the types of chronic adaptations to exercise ○ Neurological ○ Muscle tissue ○ Skeletal tissue ○ Connective tissue ○ Metabolic changes ○ Hormone changes ○ Cardiovascular changes ○ Body composition ○ Muscle performance What is the dominant mechanism of strength increase when starting and long term training? ○ Neurological List the neurological changes that occur chronically ○ ↑ EMG amplitude during maximal voluntary contraction (MVC) ○ ↑ motor unit recruitment ○ ↑ motor unit firing rate ○ ↓ co-contraction What is the primary adaptation of skeletal muscle to long-term resistance training? ○ Hypertrophy True or False: hypertrophy can’t happen in type I and II fibers? ○ False, it can but greater increase in type II How does hypertrophy make us stronger, and what changes happen inside the muscle cells to cause this? ○ ↑ force and power production capabilities ○ ↑protein synthesis and/or ↓ protein degradation ○ ↑ number of actin and myosin filaments What type of training has shown an increase in bone strength? Is there an optimal way? ○ Evidence shows resistance training ○ No optimal program identified but high magnitude loading probs most effective Why is it important to grow bone mass prior to adulthood(everyone) and menopause(women) ○ Because you can gain greater bone mass during our age right now and the higher you get it now the lesser chance of getting osteoporosis (low bone density) Is there a chronic adaptation to your connective tissue? ○ Yes tissue strength likely increases What are the chronic adaptations to the phosphagen and glycolytic systems ○ Both phosphagen and glycolytic systems may see an inc in enzyme concentration; but there will be an increase in in enzyme absolute levels What are the chronic adaptations to ATP and creatine phosphate ○ May ↑ ATP conc.; ↑ in ATP absolute levels ○ May ↑ creatine phosphate conc.; ↑ creatine phosphate absolute levels ○ ↓ changes in ATP and creatine phosphate during exercise What other metabolic adaptations occur ○ ↓ lactate buildup during exercise Are there hormonal adaptations? ○ Is it less clear on adaptations to hormones, some evidence suggests elevated resting testosterone levels (not in older peeps). Overtraining can also confound hormonal interpretations Does resistance training inc your VO2 max? ○ No but it can enhance your aerobic performance due to inc muscle strength and power as well as efficiency of movement Should HR response be used as an indicator of CV fitness during resistance training? ○ No because metabolic and cardiovascular demands are not the same Do mitochondrial densities change due to resistance training adaptations? ○ “Does not necessarily decrease”- ryan… fucking ok What is a big cardiovascular adaptation from resistance training that occurs to your heart? ○ Left ventricular hypertrophy, one proposed hypothesis is strength training = pressure overload, which leads to the hypertrophy of myocardial walls (thicken), then the chamber size decreases or unchanged,, this is know as concentric hypertrophy ○ The other LVH is from endurance training, this is eccentric hypertrophy, due to volume overload, walls thicken, chamber size inc What body composition adaptations occur ○ Likely dec in %BF ○ Inc in FFM ○ Likely inc in resting/basal metabolic rate What happens to your fucking muscle performance ○ MA FUCKIN INC IN muscle strength, endurance, and power What factors influence adaptations to resistance training? ○ Specificity ○ Sex ○ Age ○ Genetics ○ Undertraining and overtraining (i.e. stress) ○ Detraining ○ Nutrition How does stroke volume change from chronic aerobic training adaptations? What does this lead to? ○ Stroke volume increases, so that leads to a decrease or unchanged heart rate _ _ _ _ _ effect: one that causes a change in heart rate ○ Chronotropic _ _ _ _ _ effect: one that causes a change in contractility ○ inotropic How does your heart rate adapt to chronic aerobic training ○ Your resting heart rate lowers ○ Your maximal heart rate remains unchanged or may slightly decrease ○ Your recovery heart rate improves ○ Your exercise heart rate decreases for a given submaximal workload How does your cardiac output adapt from chronic aerobic training ○ Maximal Q inc due to an increase in maximal stroke volume How does your A-VO2 diff change (chronic aerobic training adaptation) ○ Inc in O2 extraction What are factors related to maximal oxygen consumption? ○ training/sports mode ○ Age ○ Sex ○ Genetics At what percentage does VO2 max decline after the age of 25? ○ About 1% per year Are you able to increase your VO2? ○ Yes What are low, avg, and high values for VO2 max ○ Depends on age and sex; these numbers were grabbed from a table in his PP ○ Males aged 20-29 Poor: 38.1-43.5 Fair: 44.9-49 Good: 50-55 Superior: 66.3 ○ Females aged 20-29 Poor: 21.3-33.6 Fair: 34.6-38.9 Good: 40.6-44.7 Superior: 56 Does a high VO2 max predict success in aerobic sports? ○ One's own opinion but usually a higher VO2 max they better you will be aerobically How do you calculate ejection fraction (EF)? 𝑆𝑉 ○ 𝐸𝐹 = ( 𝐸𝐷𝑉 ) × 100 What are normal and abnormal values for EF? ○ Normal: 55 - 70% ○ Abnormal: anything under 40 - 55% TRUE or FALSE: EF typically changes with training ○ True LVH as a chronic aerobic training adaptation is known as? ○ Athlete’s heart (physiologic instead of pathologic) State the chronic aerobic training adaptation as it relates to capillarization in skeletal and cardiac muscle. ○ ↑capillary density ○ ↑quantity of capillaries (Angiogenesis) ○ Activates previously “dormant” capillaries If chronic aerobic training affects mitochondrial density, In what way does it do so? ○ ↑ # and/or size of mitochondria (power plant of cell) Does blood volume increase, stay neutral, or decrease as a result of chronic aerobic training? ○ Increase What are methods associated with artificially increasing blood volume and its main component? ○ Blood Doping → erythropoietin (EPO) As a result of chronic aerobic training, resting blood pressure would _ _ _ _ _ _ _. ○ Decrease What is too low for BP and what is too high of a BP? ○ Too low: 130/80 mmHg Which blood vessels exert the greatest influence on systemic blood pressure? ○ Arteriols What metabolic changes occur as a response to chronic aerobic training? ○ shift in lipid and carbohydrate utilization (Glycogen Sparing) ○ Shift in lactate threshold based on chronic exercise dose Duration and Intensity What adaptations occur in connective tissue with chronic aerobic training? ○ ↑ ligament and tendon strength ○ ↑ or no change in bone mineral density based on type of loading Ryan want us to read this also… the author fucking sucks tho ○ “the fat burning zone: fact or fiction?” (pages 9-10) What adaptations due connective tissue go through from chronic aerobic training ○ Ligament and tendon strength thought to inc ○ BMD: inc or unchange Depends on type of loading(magnitude, direction) What happens to body composition from chronic aerobic training? ○ % BF dec ○ inc/unchanged FFM ○ Decreased fat due to inc caloric expenditure and inc post exercise metabolism What neural adaptations come from chronic aerobic training ○ Inc mechanical efficiency (especially in early stages for beginners) ○ Less power is required for the same workload/power output Is there such a thing as perfect technique? ○ Fuck if i know but if i know ryan hed say “it depends”