Chapter 21, 22, 23

• anaerobic changes with training

  increased level of anaerobic substrates and enzymes, enhanced tolerance for high lactate levels, increased glycogen, improved motivation and tolerance to pain
• exercise stroke volume trained vs. untrained

  trained: endurance training causes stroke volume and heart rate to increase during rest and exercise in order to increase cardiac output untrained: small increase in stroke volume (40-50% VO2 max)
• blood flow

  during submaximal exercise: enhance oxidative capacity during maximal exercise: greater blood distribution
• cable tensiometry


  measures static/isometric muscle force
• dynamometry 


  forces applied to a dynamometer (grip strength) compresses a steel spring and moves a pointer
• one repetition maximum

  Max amount of weight lifted one time using proper form
• computer assisted, electromechanical and isokinetic methods

  force platforms-measure external application of muscle force by a limb (jumping). others asses force thru the whole range of motion (cycling, benchpress) at pre-established velocities
• resistance training equipment categories

  free weights (KB, DB, barbell), isokinetic equipment (provides constant speed at various resistance), cam devices and concentric-eccentric machines
• isometric

  muscle contraction where the muscle length does not change
• isotonic

  muscle contractions where the muscle changes length while moving a constant load throughout the ROM. concentric and eccentric
• isokinetic 


  muscle contractions performed at a constant velocity with different resistance settings. ex: leg press, knee extension machine. negative bc it is not suited for functional exercises
• gender differences


  muscle cross sectional area, total force exerted (women 50% lower for upper body and 30% lower for lower body than men) , genetics, muscle strength indexed to body composition
• training muscles to become stronger 


  muscles strengten when trained near max capacity. Progressive resistance weight training (PRE), isometric and isokinetic training.
• overload principle 


  8-12 for beginner, 1-12 for intermediate, 1-6 for advanced. increase load by 2-10% when individual performs 1-2 reps above current workload. more effective than training every day
• periodization

  preparation phase: high volume, low intensity first transition phase: moderate volume, moderate intensity competition phase: low volume, high intensity second transition phase: active recovery
• guidelines for every group of people

  competitive athletes: optimize muscular strength, power and hypertrophy with high intensity. 1-6 RM 3-4xweek middle age-older adults: focus on maintenance of muscle and bone mass, strength and endurance. 8-15 RM 2xweek children: high reps low resistance concentric only 2xweek
• resistance plus aerobic training 


  not good for gains in muscle size and strength because of aerobic training demands.
• isometric strength training


  benefits: detects muscle weakness at specific ROM, improves strength. strength improves in muscle fibers and neural organization of motor units. limitations include: time consuming, cannot evaluate overload or progress, too specific.
• isokinetic training and weightlifting

  isokinetic is better bc the machine helps maintain power output by having a constant speed, with weightlifting you are limited by the weight you can handle at your weakest point in the movement
• plyometric training 


  rapid stretching (myotatic reflex) followed by muscle shortening during dynamic movements. box jumps, hurdle hop, cone hop
• body weight (closed kinetic chain) training 


  distal segment bears body weight bc it is fixed to a surface, activates both agonist and antagonist muscles, can be more functional.
• core training concept 


  lumbar stabilization or core strengthening. core represents a 4 sided muscular frame: abdominals, paraspinals, gluteals, diaphragm, pelvic floor and hip girdle. 29 pairs of muscles that hold trunk steady
• nerve conduction velocity (NVC)

  faster in the arms than the legs
• hypertrophy 


  increase in force with training provides main stimulus to begin muscle growth, after 3 weeks of training changes in muscle size become detectable.
• muscle hyperplasia 


  enlargement of existing individual muscle fibers represent the greatest contribution to increased muscle size from overload training
• changes in muscle fiber type with resistance training

  biopsy data shows no change in percentage distribution of fast and slow twitch muscle fibers with training. does not alter basic skeletal muscle fiber composition
• detraining 


  for 2 weeks causes a loss of 12% isokinetic eccentric muscle strength and 6.4% of their type 2 muscle fiber area without loss in type 1
• circuit resistance training (CRT)

  prolonged submaximal effort, improves body comp, strenght and endurance. 40-55% of 1 rep max as many times as possible with goof form. 8-15 different exercises
• (DOMS) Delayed onset muscle soreness

  occurs following extended layoffs with unaccustomed eccentric exercise. can last for 3-4 days. Factors that can produce DOMS: muscle tears, pressure changes, spasms, overstretching, inflammation, altered calcium regulation
• alterations in sarcoplasmic reticulum

  with unaccustomed physical activity can cause alterations in PH, ionic balance and temperature
• ergogenic acids

  improve physical work capacity. Include nutritional, psychological, and mechanical procedure. combined with illegal drugs to improve athletic performance
• prohibited at all times by WADA (first 5)

  1. anabolic agents 2. peptide hormones, growth factors 3. beta 2 agonist (inhalers like albuterol) 4. hormone and metabolic modulators 5. diuretics (coffee) and masking agents
• (AAS) Anabolic steroids

  treats androgen deficient patients and with muscle wasting diseases. treats osteoporosis, severe breast cancer, HIV, and kidney dialysis. promotes lean body mass. 2/3 of US powerlifting teams use androgenic anabolic steroids
• testosterone and growth hormone

  trigger muscle factos IGF-1 production, promote hypertrophy when working together.
• leucine and BCAAs (branch chain amino acids) 


  stimulate mTOR (protein) which promotes muscle fiber hypertrophy, therefore it impacts protein synthesis in muscle, fat, liver, kidneys, pancreas
• ways too administer anabolic steroids 


  orally- dianabol, oxandrolone, stanozol. Intramuscularly-injected transdermally-gel/cream buccally-under tongue intranasally implanted pellets
• risks of anabolic steroids for men

  infertility, increase in estradiol (excessive male mammary gland growth), damage to connective tissue, decreased tissue elasticity, growth in prostate gland, alters normal cardiac diastolic motion and hypertrophy, alters normal thyroid gland function, increases blood platelets, higher risk of heart attack
• risks of anabolic steroids for women

  hirsutism (excessive body and facial hair) virilization (more noticeable than in men), disrupts normal growth, menstrual dysfunction, acne, deep voice, decrease breast size, enlarged clitoris, hair loss. increase size of the heart and can lead to heart attack
• growth hormone (somatropin) 


  stimulates bone/cartilage growth, enhances fatty acid oxidation, reduces glucose and amino acid breakdown. can lead to gigantism
• androstenedione 


  stimulates testosterone production, enables more intense training, builds muscle mass, repairs tissue fast. found naturally in meat and some plant extracts. banned by WADA